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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 697kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	94% 122g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	42% 23.4g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	26% 4.2mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.5% 115mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	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	109% 762mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	79.3% 2697mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	55% 6.05mg	50.3% 5.54mg	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

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

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

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.7 times more Vitamin B3 and 3.1 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.8 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 2.1 times more Copper, 2.7 times more Iron and 3.5 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 Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2 times more Fat, 5.4 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.7 times more Omega 3, 2.3 times more Sugars and 1.9 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 Red Kidney Beans offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6