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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.4% 563kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	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	94% 122g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	86.6% 63g	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	11.2% 6.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	California Red 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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	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	545% 2179μg	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	0.16% 0.14mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	350% 28mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	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% 238mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	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, Christmas Crunch VS California Red Kidney Beans per 5 oz

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

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have more Vitamin A, 3.1 times more Vitamin B1, 8.4 times more Vitamin B2, 10.6 times more Vitamin B3, 5.5 times more Vitamin B6 and 3.9 times more Vitamin B9 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.1 times more Vitamin B5 and 45 times more Vitamin C than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.1 times more Iron, 2 times more Selenium, 65.8 times more Sodium and 6.4 times more Zinc than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 17.7 times more Calcium, 7.3 times more Copper, 2.9 times more Magnesium, 2.4 times more Phosphorus and 8 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 1.2 times more Energy, 19.3 times more Fat, 85.6 times more Saturated Fat, 13.3 times more Omega 6 and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.7 times more Omega 3, 9.6 times more Fiber and 5.5 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6