Comparing Nutrients in 100 grams Canned Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	2.9% 84kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	56.3% 73.2g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	6.2% 4.5g	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% 0g	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	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	26.6% 10g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	NA	110% 990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	138% 1.8mg	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% 36μg	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	282% 6.77μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	23.8% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 143IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	3.4% 34mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	14.6% 1.17mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	155% 3.56mg	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	13% 90mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	45.3% 25μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.1% 3.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 grams of Canned Kidney Beans have 2.1 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 11.2 times more Vitamin B1, 2 times more Vitamin B2, 43.6 times more Vitamin B3, 24.2 times more Vitamin B6, 19.8 times more Vitamin B9, more Vitamin B12, 17.8 times more Vitamin C, more Vitamin D and 20.5 times more Vitamin E than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E
• 100 grams of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 100 grams for Canned Kidney Beans vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 100 grams of Canned Kidney Beans have 20.8 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 10.5 times more Calcium, 2.9 times more Copper, 24.7 times more Iron, 4.2 times more Magnesium, 21.2 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium, 27.7 times more Selenium, 1.7 times more Sodium and 29.1 times more Zinc than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 1.2 times more Omega 3 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 100 g of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 4.4 times more Energy, 11 times more Fat, 11.3 times more Saturated Fat, 20.7 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans provide inadequate amounts of Omega 6