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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 699kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	128% 166g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	95% 381μg	195% 782μg	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	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	86% 6.87mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	362% 8.33mg	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	78.2% 548mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs California Red Kidney Beans:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B9 and more Vitamin C 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 Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 4.2 times more Manganese, 1.3 times more Selenium and 1.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15 times more Calcium, 6.4 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus and 4.6 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 Raw California Red Kidney Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 7.6 times more Fat, 15.9 times more Omega 6 and 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 2.6 times more Fiber and 3.1 times more Protein 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 Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.