Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	8.7% 252kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	14.4% 2.45g	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	124% 162g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.46% 1.8g	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	64.8% 24.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	21.4% 0.28mg	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	20% 79.4μg	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	0.4% 0.06mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	73.6% 0.66mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	63% 264mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	55% 6.05mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.95g	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, Shredded Wheat, original spoon-size:

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 21.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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, Shredded Wheat, original spoon-size:

• Boiled All Types Kidney Beans have 22.3 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.7 times more Calcium, 1.5 times more Copper, 3.2 times more Magnesium, 2.8 times more Phosphorus, 5.4 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.8 times more Energy, 4.2 times more Fat, 5.5 times more Saturated Fat, 11.4 times more Omega 6, 3.6 times more Carbohydrate, 2.8 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.