Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 699kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	50% 19g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	16% 0.21mg	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	95% 381μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	238% 5.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	63.7% 0.57mg	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	86% 6.87mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	27.4% 0.63mg	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	78.2% 548mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size versus 7 oz of Boiled 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, Shredded Wheat, lightly frosted, spoon-size vs Boiled California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 5.6 times more Vitamin B1, 13.2 times more Vitamin B2, 17.8 times more Vitamin B3, 4 times more Vitamin B5, 9.2 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Boiled California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.9 times more Magnesium, 13.2 times more Manganese, 2 times more Phosphorus, 3.4 times more Selenium and 3.3 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.1 times more Calcium, 1.7 times more Copper and 1.3 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Boiled California Red Kidney Beans contain similar levels of Iron per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 2.8 times more Energy, 2 times more Omega 3, 43 times more Omega 6 and 3.7 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6