Comparing Nutrients in 7 ounces Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.3% 764kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	116% 151g	91% 119g	130g per day for Men 19-50 years
Sugars	64.6% 47g	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	50.7% 19.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	25% 14g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	90% 814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.8% 1.54mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	90% 361μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	226% 5.4μg	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	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	244% 19.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	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	83.3% 583mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	49.3% 5.4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs California Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.5 times more Manganese, 5.4 times more Selenium and 22.3 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.5 times more Calcium, 2.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 22.4 times more Fat, 22.2 times more Saturated Fat, 41.1 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 2.6 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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