Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, dry VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	23.4% 679kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	89% 116g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	49.6% 19g	130% 49.4g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Royal 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	66% 0.79mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.8% 9.72mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	60.4% 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	38.7% 155μg	195% 780μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	220% 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	84% 6.73mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	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	107% 752mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, whole wheat hot natural cereal, dry versus 7 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, dry vs Royal Red Kidney Beans:

• 7 ounces of Cereals, whole wheat hot natural cereal, dry have 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 5 times more Vitamin B9 and more Vitamin C than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin C
• Both Cereals, whole wheat hot natural cereal, dry as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, dry vs Royal Red Kidney Beans:

• 7 ounces of Cereals, whole wheat hot natural cereal, dry have 2.9 times more Manganese and 22.1 times more Selenium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 3.3 times more Calcium, 2.2 times more Copper, 2.6 times more Iron and 3.5 times more Potassium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Royal Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, whole wheat hot natural cereal, dry have 4.4 times more Fat, 9.6 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 2 times more Omega 3, 2.6 times more Fiber and 2.3 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Royal Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6