Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Cap VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Cap	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 784kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	8.16% 7.9g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	35% 45.2g	130g per day for Men 19-50 years
Sugars	121% 87.7g	0.88% 0.64g	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	13.6% 5.16g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Cap	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.57mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	311% 4.04mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.75mg	18.3% 0.24mg	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	671% 2685μg	64.5% 258μg	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	0.88% 0.79mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.33% 1.25mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Cap	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	NA	53.4% 0.48mg	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	535% 43mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.95mg	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	48% 337mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	84.3% 1264mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	324% 35.7mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Cap VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Cap versus 7 oz of Boiled 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, QUAKER, Cap vs Boiled Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 11.2 times more Vitamin B1, 35.1 times more Vitamin B2, 41.5 times more Vitamin B3, 20 times more Vitamin B6, 10.4 times more Vitamin B9 and 21 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, Cap as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Cap vs Boiled Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 7.3 times more Iron, 1.2 times more Magnesium, 318.5 times more Sodium and 16.8 times more Zinc than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.5 times more Calcium and 2.1 times more Potassium than Cereals ready-to-eat, QUAKER, Cap.
• Both Cereals ready-to-eat, QUAKER, Cap and Boiled Red Kidney Beans contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Cap have 3.1 times more Energy, 8 times more Fat, 31.8 times more Saturated Fat, 3.8 times more Carbohydrate and 138.1 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.8 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, Cap.