Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	5.75% 167kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	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	137% 178g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	118% 85.6g	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	14% 5.36g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	13% 2.1mg	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	6.1% 0.079mg	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	7.44% 29.8μg	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	0.44% 0.4mg	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	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	NA	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	29% 121mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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, QUAKER, MOTHER'S COCOA BUMPERS:

• 7 ounces of Canned Kidney Beans have 1.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B3 and 130 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• 7 ounces of Canned Kidney Beans have 2.1 times more Calcium and 31.2 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 1.8 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Sodium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.6 times more Fiber and 1.2 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 4.5 times more Energy, 6.2 times more Carbohydrate and 23.3 times more Sugars than Canned All Types Kidney Beans.