Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, ALPHA-BITS VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST, ALPHA-BITS	Red Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 772kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	94% 122g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	5.75% 4.17g	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	37% 14g	79.4% 30g	38g per day for Men 19-50 years
Protein	35.4% 20g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, ALPHA-BITS	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	163% 1470μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	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	331% 1324μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88.3% 530IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, ALPHA-BITS	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	744% 59.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	87.6% 613mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	75.4% 41.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, ALPHA-BITS VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, ALPHA-BITS versus 7 oz of 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, POST, ALPHA-BITS vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have more Vitamin A, 2.1 times more Vitamin B1, 6.5 times more Vitamin B2, 7.9 times more Vitamin B3, 4.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 4.4 times more Vitamin C, more Vitamin D and 1.5 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, ALPHA-BITS vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 4.5 times more Iron, 6.5 times more Selenium, 49.3 times more Sodium and 1.8 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.4 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 5.1 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, ALPHA-BITS have 4.3 times more Fat, 7.1 times more Saturated Fat, 7.6 times more Omega 6, 1.3 times more Carbohydrate and 10 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 4.6 times more Omega 3, 2.1 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• Both Cereals ready-to-eat, POST, ALPHA-BITS and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6