Comparing Nutrients in 7 ounces Cereals ready-to-eat, RALSTON Crispy Hexagons VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 752kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	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	132% 172g	94% 122g	130g per day for Men 19-50 years
Sugars	37.7% 27.4g	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	0.14% 0.099g	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	% 27g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	79.4% 30g	38g per day for Men 19-50 years
Protein	21% 11.8g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	277% 2492μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.07mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	368% 4.8mg	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	479% 1917μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	599% 14.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.6% 41mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	693% 55.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	56.3% 1.3mg	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	18% 125mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, RALSTON Crispy Hexagons VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, RALSTON Crispy Hexagons 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, RALSTON Crispy Hexagons vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have more Vitamin A, 3 times more Vitamin B1, 9.5 times more Vitamin B2, 11.4 times more Vitamin B3, 6.1 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 4.6 times more Vitamin C and more Vitamin D than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.4 times more Vitamin B5 and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Red Kidney Beans have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 4.2 times more Iron, 43.1 times more Sodium and 2.7 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 10.4 times more Calcium, 5.3 times more Copper, 8.6 times more Magnesium, 1.7 times more Manganese, 6.4 times more Phosphorus, 6.1 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.4 times more Carbohydrate and 6.6 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 27.5 times more Omega 3, 10.1 times more Fiber and 3.8 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cereals ready-to-eat, RALSTON Crispy Hexagons provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.