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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 527kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	7.47% 7.24g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	0.81% 0.14g	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	63.6% 82.7g	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	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.6% 14mg	18.7% 3mg	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% 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	139% 557μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.3% 343mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	68.3% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	56% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps versus 5 oz of Royal 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, Toasted Multigrain Crisps vs Royal Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have more Vitamin A, 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Royal Red Kidney Beans.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Raw Royal 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, Toasted Multigrain Crisps vs Royal Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 1.8 times more Calcium, 3.4 times more Iron, 1.2 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium, 28.1 times more Sodium and 2.9 times more Zinc than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 3.2 times more Copper and 3.1 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 11.4 times more Fat, 14 times more Saturated Fat, 20.1 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.8 times more Omega 3, 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 Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6