Comparing Nutrients in 7 ounces Red Kidney Beans VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	23% 669kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	138% 179g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	147% 106g	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	79.4% 30g	26% 9.92g	38g per day for Men 19-50 years
Protein	80% 44.7g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	0% 0μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	290% 3.77mg	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	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	16.5% 165mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, POST, GOLDEN CRISP per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Red Kidney Beans have more Vitamin C and 6.2 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain more Vitamin A, 2.3 times more Vitamin B1, 7.4 times more Vitamin B2, 8.8 times more Vitamin B3, 4.8 times more Vitamin B6, more Vitamin B12, more Vitamin D and 1.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Red Kidney Beans vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Red Kidney Beans have 5.5 times more Calcium, 3.5 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus and 7.7 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 15.2 times more Selenium, 7.9 times more Sodium and 2 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 9.4 times more Omega 3, 3 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 2.5 times more Omega 6, 1.5 times more Carbohydrate and 25.5 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6