Comparing Nutrients in 7 ounces Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	23% 669kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	19% 3.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	117% 152g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	69.8% 50.6g	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	58% 22g	38g per day for Men 19-50 years
Protein	80% 44.7g	31.5% 17.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	129% 20.6mg	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	153% 2mg	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	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	256% 6.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	55% 49.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.5% 165IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	74.5% 11mg	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 GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	16.5% 165mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	66% 0.6mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	42% 177mg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	134% 73.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Red Kidney Beans have 1.9 times more Vitamin B9 and 2.8 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Vitamin A, 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin B12, 5.6 times more Vitamin C, more Vitamin D and 26.8 times more Vitamin E than Raw Red Kidney Beans.
• 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 GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Red Kidney Beans vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 7 ounces of Red Kidney Beans have 2.1 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 4.4 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 11.6 times more Selenium and 17.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 5 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 7 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 5.6 times more Fat, 5.2 times more Saturated Fat, 7.1 times more Omega 6 and 12.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6