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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 539kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	98% 128g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	105% 76g	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	18.7% 7.1g	93% 35.3g	38g per day for Men 19-50 years
Protein	14% 7.8g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	131% 1179μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.2mg	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	207% 2.7mg	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	131% 524μg	139% 557μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	331% 7.94μg	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	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	119% 9.5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.6mg	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	46% 322mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	125% 69μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	8.98% 135mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP 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, POST, GOLDEN CRISP vs Royal Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 3.6 times more Vitamin B1, 6.7 times more Vitamin B2, 8.8 times more Vitamin B3, 4.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Royal Red Kidney Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 15.2 times more Selenium, 7.3 times more Sodium and 2.1 times more Zinc than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 8.7 times more Calcium, 5 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus and 7.6 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 5.8 times more Omega 6 and 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 4 times more Omega 3, 5 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP 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