Comparing Nutrients in 5 ounces Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.47% 101kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	93% 35.3g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.08% 1.13mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.81mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	61.6% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs California Red Kidney Beans:

• 5 oz of Raw California Red Kidney Beans contain 6.2 times more Vitamin B1, 3.8 times more Vitamin B2, 2.6 times more Vitamin B3, 17 times more Vitamin B5, 8.6 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt vs California Red Kidney Beans:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have 7.1 times more Water than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 195 times more Calcium, more Copper, 16.4 times more Iron, 22.9 times more Magnesium, 27 times more Manganese, 20.3 times more Phosphorus, 55.2 times more Potassium and 14.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt and California Red Kidney Beans contain similar levels of Selenium per five ounces.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw California Red Kidney Beans contain 4.6 times more Energy, more Omega 3, 4.1 times more Carbohydrate, 31.1 times more Fiber and 14.3 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.