Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	8.7% 252kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	8.4% 1.43g	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	123% 160g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	24.3% 17.6g	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	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	68% 25.8g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	131% 1.7mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.22% 0.2mg	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	0.4% 0.06mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	75% 0.67mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	279% 6.42mg	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	132% 927mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.19% 6.95g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 12 times more Vitamin C and 4.2 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.1 times more Vitamin B1, 2.1 times more Vitamin B2, 14.9 times more Vitamin B3, 4 times more Vitamin B5, 7.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 20.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Boiled All Types Kidney Beans have 19.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 1.6 times more Copper, 12.6 times more Iron, 3 times more Magnesium, 7.5 times more Manganese, 3.4 times more Phosphorus, 8.3 times more Selenium, 465 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.8 times more Energy, 3.6 times more Fat, 4.7 times more Saturated Fat, 6.7 times more Omega 6, 3.5 times more Carbohydrate, 27.7 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.