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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	5.75% 167kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.74% 0.56g	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	136% 176g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	121% 88g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	NA	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	26.5% 0.32mg	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	14% 2.22mg	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	9.16% 0.12mg	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	0.66% 0.6mg	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	33.2% 5mg	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 GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	27% 113mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.6% 395mg	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	100% 1504mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	18.8% 2.06mg	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 GRAHAM 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 GRAHAM 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 GRAHAM BUMPERS:

• 7 ounces of Canned Kidney Beans have 1.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 125.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM 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 GRAHAM BUMPERS have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Canned Kidney Beans have 1.9 times more Calcium and 31.2 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 1.6 times more Iron, 2.1 times more Magnesium, 1.7 times more Phosphorus, 2.6 times more Sodium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.7 times more Fiber than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 4.5 times more Energy, 6.1 times more Carbohydrate and 24 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS offer comparable quantities of Protein per seven ounces.