Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	8.5% 246kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.93g	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	48.6% 18.5g	52.7% 20g	38g per day for Men 19-50 years
Protein	32.4% 18g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	218% 1965μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	222% 35.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	273% 3.55mg	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	36.7% 147μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	560% 13.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.3% 284IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	13% 131mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	74% 5.9mg	717% 57.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	307% 7.07mg	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% 272mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	65.8% 986mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.2% 7.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain more Vitamin A, 10.1 times more Vitamin B1, 1.6 times more Vitamin B2, 33.1 times more Vitamin B3, 17.2 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin B12, 17.8 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 5.4 times more Calcium, 1.3 times more Copper, 9.7 times more Iron, 2.4 times more Magnesium, 11.2 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, 20.8 times more Selenium, 124.3 times more Sodium and 15.6 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 3 times more Energy, 73.3 times more Fat, 114.3 times more Saturated Fat, 2.1 times more Omega 3, 109.5 times more Omega 6, 3.3 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6