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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 527kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	81.7% 106g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	32% 23g	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	38% 14.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	56.5% 509μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.6% 14mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	261% 1045μg	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	18% 16.3mg	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	29.4% 4.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.3% 343mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	530% 42.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	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	105% 734mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	34.5% 517mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs California Red Kidney Beans:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Raw California Red 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, Toasted Multigrain Crisps vs California Red Kidney Beans:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 1.2 times more Calcium, 3.2 times more Iron, 3.9 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium, 33.2 times more Sodium and 3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Copper and 3.4 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Raw California Red Kidney Beans have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 20.4 times more Fat, 25.3 times more Saturated Fat, 36.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 5 oz.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.