Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Energy	22.6% 655kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	5.47% 3.97g	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	130% 49.4g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	67% 0.87mg	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	195% 782μg	24.3% 97μg	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	9.92% 8.93mg	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	12.4% 1.87mg	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

	California Red Kidney Beans	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Recommended Dietary Allowance
Calcium	38.7% 387mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	NA	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	232% 18.6mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, Whole Wheat Natural Cereal, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 7 ounces of California Red Kidney Beans have 1.6 times more Vitamin B2, 8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 2.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Whole Wheat Natural Cereal, dry provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals, QUAKER, Whole Wheat Natural Cereal, dry:

• 7 ounces of California Red Kidney Beans have 4.4 times more Calcium, 2.8 times more Iron and 3 times more Potassium than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.5 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• While 7 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry contain 8 times more Fat and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Whole Wheat Natural Cereal, dry offer comparable quantities of Energy per seven ounces.