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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	22.6% 655kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.81% 0.26g	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	137% 178g	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	130% 49.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, rice, 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	87.5% 1.05mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	11.4% 0.15mg	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	9.43% 37.7μg	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	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

	California Red Kidney Beans	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	786% 63mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	129% 2.98mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• 7 ounces of California Red Kidney Beans have 2.4 times more Vitamin B5, 5.3 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• While 7 oz of Cereals ready-to-eat, rice, puffed, fortified contain 4.9 times more Vitamin B1, 8.2 times more Vitamin B2 and 17.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• 7 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 32.5 times more Calcium, 6.5 times more Copper, 6.4 times more Magnesium, 4.1 times more Phosphorus, 13.2 times more Potassium and 2.5 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 7 oz of Cereals ready-to-eat, rice, puffed, fortified contain 3.4 times more Iron, 1.5 times more Manganese and 3.3 times more Selenium than Raw California Red Kidney Beans.
• 7 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 14.6 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• While 7 oz of Cereals ready-to-eat, rice, puffed, fortified contain 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy per seven ounces.