Comparing Nutrients in 7 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Red Kidney Beans	Recommended Dietary Allowance
Energy	23.7% 687kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	534% 8.54g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.34g	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	100% 131g	94% 122g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	0.57% 0.42g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 1.87g	NA	g per day for Men 19-50 years
Fiber	106% 40.3g	79.4% 30g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	112% 1.35mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.53mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	26.3% 105μg	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	5.3% 4.76mg	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	12% 1.8mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 189mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	100% 8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	311% 7.16mg	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	106% 742mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	319% 175μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	70% 7.68mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.3 times more Vitamin B3, 2.4 times more Vitamin B6 and 4.3 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 7.4 times more Vitamin B9, 1.9 times more Vitamin C and 3.1 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Magnesium, 3.2 times more Manganese, 27.6 times more Selenium, 17.2 times more Sodium and 1.4 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Iron and 3 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans contain similar levels of Calcium, Copper and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 10.9 times more Fat, 6.1 times more Saturated Fat, 12 times more Omega 3, 7.4 times more Omega 6 and 1.3 times more Fiber than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.3 times more Sugars and 1.4 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6