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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 697kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	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	14.4% 2.45g	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	124% 162g	91% 119g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	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	64.8% 24.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	42% 23.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original 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	48% 0.58mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	20% 79.4μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	8.6% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	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	62% 4.96mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	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	109% 762mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	55% 6.05mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	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, original spoon-size vs California Red Kidney Beans:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B6, 9.9 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original 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, original spoon-size as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.8 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Calcium, 3.3 times more Copper, 3.7 times more Iron and 3.9 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 8.4 times more Fat, 11.1 times more Saturated Fat, 22.9 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 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.