Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	8.5% 246kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	19% 3.23g	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	117% 152g	130g per day for Men 19-50 years
Sugars	NA	69.8% 50.6g	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	48.6% 18.5g	58% 22g	38g per day for Men 19-50 years
Protein	32.4% 18g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	129% 20.6mg	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	153% 2mg	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	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.5% 11mg	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, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	13% 131mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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% 272mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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, POST GREAT GRAINS Cranberry Almond Crunch 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, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 6.2 times more Vitamin B1, 14.5 times more Vitamin B2, 19.3 times more Vitamin B3, 9.6 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 20.8 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, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium and 1.4 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.3 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 30.8 times more Selenium, 53.5 times more Sodium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 3.1 times more Energy, 65.6 times more Fat, 57.1 times more Saturated Fat, 2.3 times more Omega 3, 81.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6