Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Christmas Crunch VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 563kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	25% 32.3g	130g per day for Men 19-50 years
Sugars	86.6% 63g	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	13% 0.17mg	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	545% 2179μg	46% 184μg	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	0.16% 0.14mg	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	3.97% 0.6mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	34% 0.31mg	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	350% 28mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	26.5% 0.61mg	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% 238mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have more Vitamin A, 10.2 times more Vitamin B1, 31.8 times more Vitamin B2, 37.6 times more Vitamin B3, 1.7 times more Vitamin B5, 18.2 times more Vitamin B6, 11.8 times more Vitamin B9 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12 times more Vitamin C and 7.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 8.9 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus, 5.9 times more Selenium, 724 times more Sodium and 16.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Calcium, 1.4 times more Copper, 2.2 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 3.1 times more Energy, 9.7 times more Fat, 42.2 times more Saturated Fat, 6.7 times more Omega 6, 3.8 times more Carbohydrate and 138.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Omega 3, 2.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.