Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	4.38% 127kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	66.2% 86g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	47.3% 34.3g	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	17% 6.4g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	142% 1.85mg	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	32.5% 130μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	232% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	24.7% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	49.3% 296IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	15.6% 0.14mg	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	27.8% 2.22mg	83.4% 6.67mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	NA	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	19.7% 138mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Boiled All Types Kidney Beans have 6.5 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain more Vitamin A, 8.7 times more Vitamin B1, 27.1 times more Vitamin B2, 32 times more Vitamin B3, 15.4 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 18.5 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 1.5 times more Copper, 2.6 times more Magnesium, 1.9 times more Phosphorus, 5.6 times more Potassium and 22.3 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3 times more Iron, 9.3 times more Selenium, 531 times more Sodium and 5.6 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 10.6 times more Omega 3, 8 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 3.2 times more Energy, 8 times more Fat, 49.3 times more Saturated Fat, 3.8 times more Carbohydrate and 107.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.