Comparing Nutrients in 7 ounces Red Kidney Beans VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	23% 669kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	7.57% 7.34g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	16% 2.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	125% 163g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	41.6% 30g	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	53.3% 20.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	171% 1538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	213% 34mg	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	260% 3.37mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	430% 10.3μg	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	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	16.5% 165mg	7.14% 71.4mg	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	692% 55.4mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	47.7% 200mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	62% 933mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS POST, GRAPE-NUTS Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Red Kidney Beans have more Vitamin C and 2.2 times more Vitamin K than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain more Vitamin A, 2.1 times more Vitamin B1, 7 times more Vitamin B2, 8.2 times more Vitamin B3, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.9 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 POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Red Kidney Beans vs POST, GRAPE-NUTS Flakes:

• 7 ounces of Red Kidney Beans have 2.3 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 4 times more Potassium than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 4.2 times more Iron, 14.9 times more Selenium, 39.2 times more Sodium and 2.8 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.8 times more Omega 3, 1.5 times more Fiber and 2.4 times more Protein than POST, GRAPE-NUTS Flakes.
• While 7 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 3.5 times more Fat, 6 times more Omega 6, 1.3 times more Carbohydrate and 7.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and POST, GRAPE-NUTS Flakes offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6