Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	22.6% 655kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	24.3% 17.6g	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	130% 49.4g	68% 25.8g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	131% 1.7mg	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	171% 685μg	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	0.22% 0.2mg	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	NA	8.2% 1.23mg	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

	California Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	38.7% 387mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	75% 0.67mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	279% 6.42mg	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	132% 927mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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 ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of California Red Kidney Beans have 1.8 times more Vitamin B2 and 45 times more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.2 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of California Red Kidney Beans have 6.1 times more Calcium, 3.2 times more Copper, 1.3 times more Magnesium, 3.7 times more Potassium and 1.2 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3 times more Iron, 3.2 times more Manganese, 2.8 times more Selenium and 42.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 1.9 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 13.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6