Comparing Nutrients in 5 ounces Cereals ready-to-eat, FAMILIA VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	19% 550kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	45.4% 33g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	93% 35.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	43% 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	5.67% 22.7μg	139% 557μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	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	11% 1.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	157% 1.4mg	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	49.3% 3.94mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.3% 1.57mg	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	68.2% 478mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, FAMILIA versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, FAMILIA vs Royal Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, FAMILIA have 2.3 times more Vitamin B2 and more Vitamin B12 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 4 times more Vitamin B6, 24.6 times more Vitamin B9 and 7.5 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, FAMILIA vs Royal Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, FAMILIA have 1.3 times more Calcium, 2.3 times more Magnesium and 5.4 times more Selenium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.5 times more Copper, 3.1 times more Iron, 2.7 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Royal Red Kidney Beans contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, FAMILIA have 14 times more Fat, 10.9 times more Saturated Fat, 16 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.7 times more Omega 3, 2.9 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6