Comparing Nutrients in 7 ounces Red Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	23% 669kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	123% 160g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	24.3% 17.6g	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	68% 25.8g	38g per day for Men 19-50 years
Protein	80% 44.7g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	131% 1.7mg	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	171% 685μg	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	0.22% 0.2mg	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	2.78% 0.42mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	16.5% 165mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	75% 0.67mg	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	695% 55.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	279% 6.42mg	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	132% 927mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	61.5% 923mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal:

• 7 ounces of Red Kidney Beans have 1.8 times more Vitamin B2, 45 times more Vitamin C and 2.8 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.1 times more Vitamin B3, 2.2 times more Vitamin B6 and 3 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 7 ounces of Red Kidney Beans have 2.6 times more Calcium, 2.1 times more Copper, 3.4 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 4.2 times more Iron, 2.9 times more Manganese, 2.8 times more Selenium and 38.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 5.9 times more Omega 3 and 2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.2 times more Omega 6, 1.3 times more Carbohydrate and 4.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6