Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.5% 536kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	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	81% 105g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	47% 34g	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	34.7% 13g	93% 35.3g	38g per day for Men 19-50 years
Protein	20% 11g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	64% 577μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.6% 13mg	18.2% 2.9mg	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	98% 1.28mg	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	64.5% 258μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	159% 3.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.2% 103IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	291% 23.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	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	51.2% 359mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs California Red Kidney Beans:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Vitamin B9 and 9 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs California Red Kidney Beans:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.8 times more Iron, 9.5 times more Selenium and 22.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Raw California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 28.4 times more Fat, 22.2 times more Saturated Fat, 1.4 times more Omega 3, 36.8 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Raw California Red Kidney Beans have similar amounts of Energy per 5 oz.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.