Comparing Nutrients in 7 ounces Cereals ready-to-eat, rice, puffed, fortified VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	California Red Kidney Beans	Recommended Dietary Allowance
Energy	27.5% 798kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	137% 178g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	130% 49.4g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	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	430% 5.16mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	9.43% 37.7μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	786% 63mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	27.8% 194mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, rice, puffed, fortified vs California Red Kidney Beans:

• Cereals ready-to-eat, rice, puffed, fortified have 4.9 times more Vitamin B1, 8.2 times more Vitamin B2 and 17.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B5, 5.3 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, rice, puffed, fortified vs California Red Kidney Beans:

• Cereals ready-to-eat, rice, puffed, fortified have 3.4 times more Iron, 1.5 times more Manganese and 3.3 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 32.5 times more Calcium, 6.5 times more Copper, 6.4 times more Magnesium, 4.1 times more Phosphorus, 13.2 times more Potassium and 2.5 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, rice, puffed, fortified have 1.2 times more Energy and 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 14.6 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.