Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.5% 738kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	5.64% 1.8g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	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	114% 149g	91% 119g	130g per day for Men 19-50 years
Sugars	44.7% 32.4g	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	53.3% 20.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	44% 24.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	79% 712μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	366% 1463μg	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	25.4% 23mg	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	41% 6.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	48% 480mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	742% 59.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	332% 7.64mg	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	147% 1028mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	48.3% 724mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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, Toasted Multigrain Crisps vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than California Red Kidney Beans.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 1.2 times more Calcium, 3.2 times more Iron, 3.9 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium, 33.2 times more Sodium and 3 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.5 times more Copper and 3.4 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and California Red Kidney Beans contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 20.4 times more Fat, 25.3 times more Saturated Fat, 36.2 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 2.4 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and California Red Kidney Beans offer comparable quantities of Energy and Omega 3 per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6