Comparing Nutrients in 7 ounces Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.45% 129kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	22% 28.8g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 3.67g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.45% 1.5mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	11.3% 0.15mg	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	13.4% 53.6μg	18% 71.4μg	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	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	29.8% 0.27mg	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	14% 1.13mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	14.5% 0.33mg	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	3.97% 27.8mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Canned Kidney Beans:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 1.9 times more Vitamin B3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Canned Kidney Beans:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 3 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 34 times more Calcium, more Copper, 2.1 times more Iron, 5.4 times more Magnesium, 4.5 times more Manganese, 6.4 times more Phosphorus, 10.8 times more Potassium, 148 times more Sodium and 3.3 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Canned All Types Kidney Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans contain 1.3 times more Energy, more Omega 3, 20.6 times more Sugars, 6.1 times more Fiber and 4.2 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 7 oz.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.