Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Cap VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Cap	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	5.83% 5.66g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	95% 123g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	86.4% 62.6g	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	9.7% 3.7g	93% 35.3g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Cap	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.55mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	212% 34mg	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	261% 3.4mg	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	479% 1918μg	140% 558μg	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	0.63% 0.57mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.95% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Cap	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	NA	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	382% 30.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	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	34.4% 241mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Cap VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, Cap versus 5 oz of California 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, QUAKER, Cap vs California Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, QUAKER, Cap have 3.4 times more Vitamin B1, 9.3 times more Vitamin B2, 11.6 times more Vitamin B3, 6 times more Vitamin B6 and 3.4 times more Vitamin B9 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 11.3 times more Vitamin C than Cereals ready-to-eat, QUAKER, Cap.
• 5 ounces of Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, QUAKER, Cap as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, Cap vs California Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, QUAKER, Cap have 2.3 times more Iron, 57.9 times more Sodium and 7.1 times more Zinc than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 17.7 times more Calcium, 2.9 times more Magnesium, 2.4 times more Phosphorus and 7.9 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• 5 ounces of Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Cap have 16 times more Fat, 63.6 times more Saturated Fat and 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 9.6 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and California Red Kidney Beans offer comparable quantities of Energy per five ounces.