Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 726kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	9.37% 1.6g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	91% 119g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	NA	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	49% 18.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	57.6% 32.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	California 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	106% 1.27mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.6% 0.79mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	76.4% 306μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	243% 2.2mg	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	109% 8.75mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	86.3% 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	94% 657mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	444% 244μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.2% 7.32g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS California Red Kidney Beans per 7 oz

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

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin B12 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 38.5 times more Selenium and 1.2 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.1 times more Calcium, 2.4 times more Copper, 2.1 times more Iron and 4.1 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 8.6 times more Fat, 14.9 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.1 times more Omega 3, 2.6 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6