Comparing Nutrients in 7 ounces Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27.7% 804kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	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	133% 173g	91% 119g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	20% 7.54g	130% 49.4g	38g per day for Men 19-50 years
Protein	12% 6.63g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	292% 2627μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	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	175% 701μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	437% 10.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 105mg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	394% 31.5mg	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	21.2% 0.49mg	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	40% 280mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn 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 ready-to-eat, chocolate-flavored frosted puffed corn vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.6 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12 and 11.8 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.7 times more Vitamin B5 than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and California Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.7 times more Iron, 2 times more Selenium and 48.5 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.8 times more Calcium, 4.6 times more Copper, 4.4 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 8.5 times more Potassium and 4.6 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.2 times more Energy, 14 times more Fat, 26.7 times more Saturated Fat and 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 10.5 times more Omega 3, 6.6 times more Fiber and 7.3 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.