Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	22.6% 655kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	64.6% 47g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	139% 1.8mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	226% 5.4μg	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	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	38.7% 387mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	104% 0.94mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	213% 4.9mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits:

• 7 ounces of California Red Kidney Beans have 2.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 7 ounces of California Red Kidney Beans have 4.5 times more Calcium, 2.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.5 times more Manganese, 5.4 times more Selenium and 22.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.6 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 22.4 times more Fat, 22.2 times more Saturated Fat, 41.1 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, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Energy and Omega 3 per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6