Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cereals ready-to-eat, POST, COCOA PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.4% 8.14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	131% 170g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	98% 71g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	171% 1540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	260% 3.37mg	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	64.5% 258μg	171% 685μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, COCOA PEBBLES	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	66% 0.6mg	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	55% 4.4mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	39% 274mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	78.6% 1179mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, POST, COCOA PEBBLES per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kidney Beans versus 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 7 ounces of Boiled Kidney Beans have 6.5 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain more Vitamin A, 8.1 times more Vitamin B1, 25.9 times more Vitamin B2, 29.8 times more Vitamin B3, 14.2 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled All Types Kidney Beans.
• 7 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, POST, COCOA PEBBLES:

• 7 ounces of Boiled Kidney Beans have 1.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 1.4 times more Copper, 2.8 times more Iron, 12.7 times more Selenium, 594 times more Sodium and 5.2 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kidney Beans have 11.3 times more Omega 3, 4 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES contain 3.1 times more Energy, 8.2 times more Fat, 49.3 times more Saturated Fat, 3.8 times more Carbohydrate and 111.9 times more Sugars than Boiled All Types Kidney Beans.
• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 6 in seven ounces.