Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	5.75% 167kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	6.56% 1.1g	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	138% 179g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	147% 106g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	NA	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	229% 36.7mg	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	290% 3.77mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	44% 0.4mg	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	29% 2.32mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	28% 117mg	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	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.075% 2.78g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have more Vitamin C and 4.6 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 12.1 times more Vitamin B1, 31.4 times more Vitamin B2, 45 times more Vitamin B3, 25.7 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 16.5 times more Vitamin E than Canned All Types Kidney Beans.

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

• Canned All Types Kidney Beans have 2.3 times more Calcium, 1.3 times more Potassium, 3.1 times more Sodium and 55.7 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.5 times more Copper, 5.7 times more Iron, 2.2 times more Magnesium, 2.5 times more Phosphorus, 54 times more Selenium and 12.2 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 2.2 times more Omega 3 than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While Cereals ready-to-eat, POST, GOLDEN CRISP contain 4.5 times more Energy, 2.8 times more Fat, 5.3 times more Omega 6, 6.2 times more Carbohydrate and 29 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP have similar amounts of Fiber and Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.