Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	5.54% 161kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	3.33% 0.57g	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	134% 174g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0% 0g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	43.7% 7mg	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	0% 0mg	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	76.4% 306μg	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	1.76% 1.6mg	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	0.26% 0.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	52.7% 0.47mg	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	71% 5.68mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.21% 7.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER, QUAKER Puffed Rice 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, QUAKER, QUAKER Puffed Rice:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Vitamin B6 and 41 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 4.2 times more Vitamin B1, 4 times more Vitamin B2, 7.1 times more Vitamin B3 and 6.7 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Calcium, 2.2 times more Potassium, 51.2 times more Sodium and 19.9 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.6 times more Copper, 2.3 times more Iron, 9.5 times more Selenium and 1.8 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Sugars and 3.1 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 4.7 times more Energy, 5.9 times more Carbohydrate and 1.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Omega 3 per seven ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6 in seven ounces.