Comparing Nutrients in 7 ounces California Red Kidney Beans VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	California Red Kidney Beans	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	22.6% 655kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	87% 63g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rice and Wheat cereal bar	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	113% 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	2.54% 0.13mg	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	7.44% 29.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	38.7% 387mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	40.8% 0.37mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	121% 2.8mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Rice and Wheat cereal bar per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Rice and Wheat cereal bar:

• 7 ounces of California Red Kidney Beans have 12.2 times more Vitamin B5, 26.3 times more Vitamin B9 and more Vitamin C than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• 7 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Rice and Wheat cereal bar 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 Rice and Wheat cereal bar:

• 7 ounces of California Red Kidney Beans have 6.3 times more Calcium, 5.9 times more Copper, 3.7 times more Iron, 3.5 times more Magnesium, 3 times more Phosphorus, 10.4 times more Potassium and 1.4 times more Zinc than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 1.4 times more Manganese, 7.8 times more Selenium and 38.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 13.8 times more Fiber and 2.7 times more Protein than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 36.4 times more Fat and 36.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rice and Wheat cereal bar offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6