Comparing Nutrients in 5 ounces Cereals ready-to-eat, RALSTON CRISP RICE VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, RALSTON CRISP RICE	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 543kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.44% 0.42g	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	23.7% 17g	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	1.2% 0.86g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 14.6g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	93% 35.3g	38g per day for Men 19-50 years
Protein	17% 9.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON CRISP RICE	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	179% 1610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.83mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.75mg	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	215% 859μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	322% 7.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 91mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	71.6% 429IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON CRISP RICE	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	23.5% 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	580% 46.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	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	20% 139mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	51.5% 773mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON CRISP RICE VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE vs California Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have more Vitamin A, 3.9 times more Vitamin B1, 5.9 times more Vitamin B2, 14.1 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.5 times more Vitamin B5 than Cereals ready-to-eat, RALSTON CRISP RICE.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, RALSTON CRISP RICE vs California Red Kidney Beans:

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 3.5 times more Iron, 5.6 times more Selenium and 49.5 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 39 times more Calcium, 7.4 times more Copper, 7 times more Magnesium, 4.1 times more Phosphorus, 14.1 times more Potassium and 2 times more Zinc than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and California Red Kidney Beans contain similar levels of Manganese per five ounces.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE have 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain more Omega 3, 35.6 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, RALSTON CRISP RICE.
• Both Cereals ready-to-eat, RALSTON CRISP RICE and California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Fiber
• Both Cereals ready-to-eat, RALSTON CRISP RICE as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.