Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	5.75% 167kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	13.3% 2.27g	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	121% 157g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.57% 1.87g	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	% 3.67g	% 1.1g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	26% 0.34mg	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	21.3% 85.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	83.8% 0.75mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	217% 5mg	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	106% 744mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• 7 ounces of Canned Kidney Beans have 2.9 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 15.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• 7 ounces of Canned Kidney Beans have 148 times more Sodium and 12.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.6 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 4.8 times more Magnesium, 15 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium, 3.1 times more Selenium and 6.3 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 4 times more Energy, 3.4 times more Fat, 10.8 times more Omega 6, 5.4 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6