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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	28.5% 828kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	35% 45.2g	130g per day for Men 19-50 years
Sugars	91% 66.2g	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	14% 5.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25% 14g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.44mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	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	311% 4.04mg	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	771% 3084μg	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% 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	8.07% 1.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	47.6% 0.43mg	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	455% 36.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	55% 385mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	276% 30.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, CAP vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, CAP have 9.6 times more Vitamin B1, 29.9 times more Vitamin B2, 35.2 times more Vitamin B3, 17 times more Vitamin B6, 12 times more Vitamin B9 and 20.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 42 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled All Types 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, QUAKER, CAP vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, CAP have 8.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 6.8 times more Selenium, 742 times more Sodium and 15.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 1.9 times more Copper, 1.7 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, QUAKER, CAP.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, CAP have 3.3 times more Energy, 18.5 times more Fat, 53.7 times more Saturated Fat, 19.7 times more Omega 6, 3.4 times more Carbohydrate and 104.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.7 times more Omega 3 and 2.4 times more Fiber than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Boiled All Types Kidney Beans have similar amounts of Protein per 7 oz.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.