Comparing Nutrients in 7 ounces Cereals ready-to-eat, ALPEN VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 699kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.98g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	116% 150g	91% 119g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	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	47.5% 18g	130% 49.4g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	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	66% 0.79mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	15% 59.5μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17.3mg	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	6.75% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 292mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	74.4% 5.95mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	105% 736mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, ALPEN vs California Red Kidney Beans:

• Cereals ready-to-eat, ALPEN have 1.8 times more Vitamin B2, more Vitamin B12 and 1.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B6 and 13.1 times more Vitamin B9 than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Cereals ready-to-eat, ALPEN as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, ALPEN vs California Red Kidney Beans:

• Cereals ready-to-eat, ALPEN have 5.4 times more Selenium and 2.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 3.7 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium and 3.6 times more Potassium than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, ALPEN have 13.2 times more Fat, 13.8 times more Saturated Fat, 16.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Omega 3, 2.7 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Cereals ready-to-eat, ALPEN as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.