Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	5.75% 167kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	18% 3.07g	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	113% 146g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	63.5% 46g	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	44.4% 17g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15.3% 0.2mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	1.32% 1.2mg	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	0.26% 0.04mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	89.7% 0.81mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	150% 629mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	96% 669mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.1% 3.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B9 and 2 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 2.8 times more Vitamin B1, 10.8 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin B12 and 58 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, FAMILIA have similar amounts of Vitamin K per 7 oz.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals ready-to-eat, FAMILIA:

• Canned All Types Kidney Beans have 37 times more Sodium and 41.1 times more Water than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 5.1 times more Calcium, 3 times more Copper, 2.4 times more Iron, 11.7 times more Magnesium, 3.7 times more Phosphorus, 2.1 times more Potassium, 19.2 times more Selenium and 4.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, FAMILIA contain 4.6 times more Energy, 10.5 times more Fat, 5 times more Saturated Fat, 14.6 times more Omega 6, 5.1 times more Carbohydrate, 12.5 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, FAMILIA have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.