Comparing Nutrients in 7 ounces Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	8%	6%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.06% 147kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.7g	91% 119g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	13.4% 53.6μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	166% 13.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	4.23% 0.097mg	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	3.97% 27.8mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 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, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 15 times more Vitamin B5, 14.2 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 7 ounces for Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt vs California Red Kidney Beans:

• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt have 20.6 times more Sodium and 6.9 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3 times more Calcium, more Copper, 1.4 times more Iron, 26.7 times more Magnesium, 20.4 times more Manganese, 28.9 times more Phosphorus, 55.2 times more Potassium and 28.3 times more Zinc than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 4.5 times more Energy, more Omega 3, 3.7 times more Carbohydrate, 22.6 times more Fiber and 15.4 times more Protein than Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt.
• 7 ounces of Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt provide inadequate amounts of Omega 3
• Both Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.