Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	22.6% 655kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	9.37% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.7g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	65.6% 10.5mg	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	20% 0.26mg	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	76.4% 306μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	38.7% 387mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	100% 0.9mg	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	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	63% 264mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	444% 244μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.2% 7.32g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat 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, QUAKER, QUAKER Puffed Wheat:

• 7 ounces of California Red Kidney Beans have 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 7 ounces of California Red Kidney Beans have 8.1 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 1.2 times more Phosphorus and 4.1 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 38.5 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.1 times more Omega 3, 2.6 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 8.6 times more Fat, 14.9 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, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6