Comparing Nutrients in 7 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.3% 734kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	91% 119g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	NA	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	% 1.13g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	130% 49.4g	38g per day for Men 19-50 years
Protein	27% 15g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.86mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	60.6% 0.79mg	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	85% 339μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	243% 2.2mg	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	75.7% 6.05mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	86.3% 2mg	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	31.5% 220mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	8.23% 280mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, corn grits, white, regular and quick, enriched, dry versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry vs California Red Kidney Beans:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Cereals, corn grits, white, regular and quick, enriched, dry.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin C
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, corn grits, white, regular and quick, enriched, dry vs California Red Kidney Beans:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 5.3 times more Selenium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 48.8 times more Calcium, 36.7 times more Copper, 3.1 times more Iron, 4.4 times more Magnesium, 6.9 times more Manganese, 3.6 times more Phosphorus, 10.6 times more Potassium and 3.5 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 15.7 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3 times more Omega 3, 5.4 times more Fiber and 3.2 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6