Comparing Nutrients in 7 ounces Cereals ready-to-eat, RALSTON Corn Biscuits VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Corn Biscuits	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.7% 746kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Corn Biscuits	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	241% 2167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	251% 3mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	271% 43.3mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	340% 4.43mg	16% 0.21mg	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	331% 1324μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.8% 36.7mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	110% 661IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Corn Biscuits	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	75% 750mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	63.7% 0.57mg	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	952% 76mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	27.4% 0.63mg	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	10.8% 75.4mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	101% 1522mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	309% 34mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Corn Biscuits VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, RALSTON Corn Biscuits versus 7 oz of Boiled 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, RALSTON Corn Biscuits vs Boiled California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have more Vitamin A, 11.8 times more Vitamin B1, 27.4 times more Vitamin B2, 40.4 times more Vitamin B3, 21.4 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin B12, 15.4 times more Vitamin C and more Vitamin D than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, RALSTON Corn Biscuits vs Boiled California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 5.7 times more Calcium, 12.9 times more Iron, 1.8 times more Selenium, 191.8 times more Sodium and 19.9 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus and 2.1 times more Potassium than Cereals ready-to-eat, RALSTON Corn Biscuits.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits have 3 times more Energy and 3.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.6 times more Omega 3, 3.6 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• 7 ounces of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, RALSTON Corn Biscuits as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.