Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, wheat, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Energy	8.5% 246kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	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	122% 158g	130g per day for Men 19-50 years
Sugars	NA	NA	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	23% 8.73g	38g per day for Men 19-50 years
Protein	32.4% 18g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26% 0.34mg	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	16% 63.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, wheat, puffed, fortified	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	786% 63mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	151% 3.5mg	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% 704mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	444% 244μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, wheat, puffed, fortified 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, wheat, puffed, fortified 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, wheat, puffed, fortified:

• 7 ounces of Boiled California Red Kidney Beans have 2.3 times more Vitamin B9 than Cereals ready-to-eat, wheat, puffed, fortified.
• While 7 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 20.2 times more Vitamin B1, 29 times more Vitamin B2, 65.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cereals ready-to-eat, wheat, puffed, fortified:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Calcium and 1.2 times more Potassium than Cereals ready-to-eat, wheat, puffed, fortified.
• While 7 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 1.4 times more Copper, 10.6 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 2.6 times more Phosphorus, 102.6 times more Selenium and 2.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• While 7 oz of Cereals ready-to-eat, wheat, puffed, fortified contain 2.9 times more Energy, 3.6 times more Carbohydrate and 1.6 times more Protein than Boiled California Red Kidney Beans.