Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 351kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	7.26% 1.23g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.24% 0.9g	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	32.6% 12.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	10.8% 0.14mg	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	10% 40μg	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	1.33% 1.2mg	0% 0mg	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	0.2% 0.03mg	4.33% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	3.5% 35mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	37% 0.33mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	31.7% 133mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	27.7% 3.05mg	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, Shredded Wheat, original spoon-size:

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 21.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Vitamin B6 per 100 g.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Boiled All Types Kidney Beans have 22.3 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.7 times more Calcium, 1.5 times more Copper, 3.2 times more Magnesium, 2.8 times more Phosphorus, 5.4 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 2.8 times more Energy, 4.2 times more Fat, 5.5 times more Saturated Fat, 11.4 times more Omega 6, 3.6 times more Carbohydrate, 2.8 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.