Comparing Nutrients in 5 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18.4% 533kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.88% 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	16% 20.6g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	3.6% 2.62g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 13.5g	% 2.62g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	16% 6.1g	38g per day for Men 19-50 years
Protein	14.8% 8.26g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	172% 1548μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.15mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	8.07% 0.1mg	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	236% 945μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	295% 7.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26.2mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	78.7% 472IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	53.6% 536mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	21.3% 0.19mg	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	680% 54.4mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	10.4% 0.24mg	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	7.7% 54mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	72.5% 1087mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 13.1 times more Vitamin B1, 33.3 times more Vitamin B2, 53.1 times more Vitamin B3, 30.1 times more Vitamin B6, 18.5 times more Vitamin B9, more Vitamin B12, 15.4 times more Vitamin C and more Vitamin D than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 5 oz.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs Canned Kidney Beans:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 11.1 times more Calcium, 32.8 times more Iron, 1.3 times more Manganese, 2.4 times more Selenium, 2.6 times more Sodium and 37.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus and 21.7 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Canned All Types Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, RALSTON Corn Biscuits have 4.5 times more Energy, 1.8 times more Fat, 3.1 times more Omega 6, 5.9 times more Carbohydrate and 5.1 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.1 times more Omega 3 and 1.7 times more Fiber than Cereals ready-to-eat, RALSTON Corn Biscuits.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits and Canned All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.