Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 750kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	89% 116g	130g per day for Men 19-50 years
Sugars	66% 48g	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	48.6% 18.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	28% 15.7g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	89.7% 808μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	26% 4.18mg	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	137% 1.8mg	60.4% 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	90% 361μg	195% 780μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	220% 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	407% 32.5mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	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	71.7% 502mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan versus 7 oz of Royal 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, GREAT GRAINS, Raisin, Date & Pecan vs Royal Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have more Vitamin A, 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2.2 times more Vitamin B9 and 9 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• 7 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C
• 7 ounces of Royal 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, GREAT GRAINS, Raisin, Date & Pecan vs Royal Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.9 times more Iron, 9.5 times more Selenium and 19 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.4 times more Calcium, 2.5 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus and 3.6 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Royal Red Kidney Beans contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 15.8 times more Fat, 12.3 times more Saturated Fat, 20.5 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Omega 3, 2.7 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6