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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 788kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	131% 170g	91% 119g	130g per day for Men 19-50 years
Sugars	98% 71g	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	8.36% 3.18g	130% 49.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	171% 1540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	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	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	171% 685μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	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	91% 548IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	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	154% 12.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	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	27% 189mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	78.6% 1179mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, COCOA PEBBLES VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, COCOA PEBBLES 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, POST, COCOA PEBBLES vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have more Vitamin A, 2.5 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain more Vitamin C than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and California Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 4.4 times more Selenium, 54 times more Sodium and 2 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.9 times more Calcium, 3.7 times more Copper, 1.5 times more Iron, 5.2 times more Magnesium, 4.3 times more Phosphorus and 7.7 times more Potassium than Cereals ready-to-eat, POST, COCOA PEBBLES.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES have 1.2 times more Energy, 16.4 times more Fat, 100 times more Saturated Fat and 1.4 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5.6 times more Omega 3, 15.6 times more Fiber and 5.1 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, COCOA PEBBLES provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.