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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 770kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	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	113% 146g	91% 119g	130g per day for Men 19-50 years
Sugars	63.5% 46g	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	44.4% 17g	130% 49.4g	38g per day for Men 19-50 years
Protein	33.7% 19g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	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	15.3% 0.2mg	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	7.94% 31.8μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.3% 343mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	89.7% 0.81mg	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	69% 5.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	150% 629mg	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	96% 669mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	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	1.06% 16mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, FAMILIA have 2.5 times more Vitamin B2 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 4 times more Vitamin B6, 24.6 times more Vitamin B9 and 7.5 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Cereals ready-to-eat, FAMILIA 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, FAMILIA vs California Red Kidney Beans:

• Cereals ready-to-eat, FAMILIA have 2 times more Magnesium and 5.4 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Copper, 3.4 times more Iron, 3 times more Potassium and 1.3 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Raw California Red Kidney Beans have similar amounts of Calcium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, FAMILIA have 25.2 times more Fat, 19.8 times more Saturated Fat, 28.7 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 7 oz.
• Both Cereals ready-to-eat, FAMILIA as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.