Comparing Nutrients in 5 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18% 524kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.2% 112g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	0.63% 0.45g	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	% 0.81g	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	24% 9.07g	38g per day for Men 19-50 years
Protein	19.4% 11g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled 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	150% 1.8mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	13% 0.17mg	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	60.6% 242μg	46% 184μg	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	1.9% 1.7mg	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	2% 0.3mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	34% 0.31mg	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	54% 4.32mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	26.5% 0.61mg	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	22.5% 157mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry vs Boiled Kidney Beans:

• Cereals, corn grits, white, regular and quick, enriched, dry have 7.9 times more Vitamin B1, 5.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, corn grits, white, regular and quick, enriched, dry vs Boiled Kidney Beans:

• Cereals, corn grits, white, regular and quick, enriched, dry have 1.4 times more Iron and 15.5 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.8 times more Calcium, 7.2 times more Copper, 3 times more Manganese, 2.9 times more Potassium, 1.4 times more Zinc and 6.1 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, corn grits, white, regular and quick, enriched, dry have 2.9 times more Energy, 3.5 times more Fat, 4.7 times more Saturated Fat, 7.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.1 times more Omega 3 and 1.4 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Boiled All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.