Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Canned Kidney Beans	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	5.75% 167kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	5.86% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	122% 158g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.75% 1.27g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	22.4% 0.29mg	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	18% 71.4μg	2.5% 9.92μg	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	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	16.5% 0.15mg	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	29% 2.32mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	9.15% 0.21mg	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	25.5% 179mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 7 ounces of Canned Kidney Beans have 1.3 times more Vitamin B2, 7.2 times more Vitamin B9 and 13.7 times more Vitamin K than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 2.9 times more Vitamin B3, 3.5 times more Vitamin B5 and 2 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, corn grits, yellow, regular and quick, unenriched, dry provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 7 ounces of Canned Kidney Beans have 17 times more Calcium, 1.8 times more Copper, 1.6 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 296 times more Sodium and 7.8 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 18.9 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, corn grits, yellow, regular and quick, unenriched, dry contain similar levels of Iron, Magnesium and Zinc per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 5.5 times more Omega 3, 2.9 times more Sugars and 2.7 times more Fiber than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 7 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 4.4 times more Energy, 4.7 times more Omega 6, 5.5 times more Carbohydrate and 1.7 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3