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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Red Kidney Beans	Recommended Dietary Allowance
Energy	22.7% 657kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	8.3% 8.06g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	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	128% 166g	94% 122g	130g per day for Men 19-50 years
Sugars	56.6% 41g	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	80% 30.4g	79.4% 30g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Red 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	83.7% 1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.5mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	311% 4.04mg	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	771% 3084μg	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	8.86% 1.33mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	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	768% 61.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	52.7% 369mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	14% 474mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	276% 30.4mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 8 times more Vitamin B2, 9.7 times more Vitamin B3, 5.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.2 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.9 times more Vitamin B5, more Vitamin C and 18.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 4.6 times more Iron, 3.5 times more Selenium, 63.3 times more Sodium and 5.5 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6 times more Copper, 2.3 times more Magnesium, 3.1 times more Manganese, 2.2 times more Phosphorus and 5.7 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Red Kidney Beans contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 3.8 times more Fat, 13.2 times more Saturated Fat, 5.2 times more Omega 6, 1.4 times more Carbohydrate and 9.8 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 10.2 times more Omega 3 and 3.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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