Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	5.54% 161kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	8.22% 7.98g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	131% 171g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	94% 68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1653μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	240% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	282% 3.67mg	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	11.4% 45.6μg	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	460% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	31% 0.28mg	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	31% 2.5mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	70.3% 1054mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	100% 11mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 13.1 times more Vitamin B1, 23.4 times more Vitamin B2, 37.5 times more Vitamin B3, 23.1 times more Vitamin B6, 16.1 times more Vitamin B9, more Vitamin B12, 27.8 times more Vitamin C and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.5 times more Calcium, 1.9 times more Magnesium, 1.5 times more Phosphorus, 3.6 times more Potassium and 26 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 5.3 times more Iron, 9.3 times more Selenium, 2.1 times more Sodium and 9 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, POST, FRUITY PEBBLES contain similar levels of Copper per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Omega 3 and 5.4 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 7 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 5 times more Energy, 11.2 times more Fat, 28.8 times more Saturated Fat, 5.8 times more Carbohydrate and 18.5 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 6 in seven ounces.