Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	26% 752kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.97% 2.88g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	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	136% 176g	35% 45.2g	130g per day for Men 19-50 years
Sugars	121% 88g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16% 9.03g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	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	26.5% 0.32mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	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	9.16% 0.12mg	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	7.44% 29.8μg	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	0.66% 0.6mg	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	33.2% 5mg	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, MOTHER'S GRAHAM BUMPERS	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	46.4% 3.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	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	44.2% 310mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	100% 1504mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	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, MOTHER'S GRAHAM BUMPERS vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 1.9 times more Vitamin B3 and 83.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B6, 8.7 times more Vitamin B9 and 4 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 1.4 times more Magnesium and 758 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Calcium, 2 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 3 times more Energy, 2.9 times more Fat, 3.9 times more Carbohydrate and 138.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.