Comparing Nutrients in 5 ounces Cereals, QUAKER, corn grits, instant, plain, dry VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.8% 486kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	34.7% 13g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Boiled 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	230% 2.76mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.8% 12.8mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	11.3% 0.15mg	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	62.4% 249μg	26.2% 105μg	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	0.47% 0.071mg	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, QUAKER, corn grits, instant, plain, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	53.6% 536mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	45.5% 0.41mg	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	687% 55mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	19.6% 0.45mg	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	14.6% 102mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	106% 1589mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, dry VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry vs Boiled California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 15.1 times more Vitamin B1, 11.2 times more Vitamin B2, 16.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, corn grits, instant, plain, dry vs Boiled California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 5.7 times more Calcium, 13 times more Iron, 14.3 times more Selenium and 280.3 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 9.6 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, dry.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have 2.8 times more Energy, 23.8 times more Fat, 46.9 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.2 times more Fiber than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Boiled California Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6