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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	27.5% 798kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	35% 45.2g	130g per day for Men 19-50 years
Sugars	94% 68g	0.88% 0.64g	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	4.18% 1.6g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	184% 1653μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	240% 3.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	18.3% 0.24mg	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	184% 734μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	460% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	53.4% 0.48mg	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	165% 13.2mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.95mg	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	20% 141mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	70.3% 1054mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.6% 133g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 8.7 times more Vitamin B1, 27.1 times more Vitamin B2, 32 times more Vitamin B3, 15.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 18.5 times more Vitamin C and more Vitamin D than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 6.5 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin E in seven ounces.

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

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 2.3 times more Iron, 8.5 times more Selenium, 265.5 times more Sodium and 5.2 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.5 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2 times more Phosphorus and 5.6 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 3.2 times more Energy, 8 times more Fat, 50 times more Saturated Fat, 3.8 times more Carbohydrate and 107.1 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 10.5 times more Omega 3, 9.3 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 7 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.