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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 469kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	57% 21.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	16% 9.03g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.8% 0.72mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.45mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	222% 2.9mg	11.3% 0.15mg	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	551% 2203μg	26.2% 105μg	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% 0mg	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	6.33% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	45.5% 0.41mg	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	549% 44mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	19.6% 0.45mg	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	37.7% 264mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	71.7% 1076mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	2.56% 95g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 3.9 times more Vitamin B1, 27.9 times more Vitamin B2, 37.8 times more Vitamin B3, 1.2 times more Vitamin B5, 19.6 times more Vitamin B6 and 21 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 10.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 9.3 times more Selenium, 189.8 times more Sodium and 17.8 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.5 times more Copper and 1.8 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Boiled California Red Kidney Beans contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 2.7 times more Energy, 45.1 times more Fat, 145 times more Saturated Fat, 59.8 times more Omega 6, 3.7 times more Carbohydrate and 1.6 times more Fiber than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6