Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	9.63% 3.1g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	4.24% 0.72g	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% 86g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	61% 44.3g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	7.93% 4.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	168% 2.18mg	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	384% 1537μg	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	0.11% 0.1mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	16.8% 0.15mg	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	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	13% 55mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.068% 2.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Boiled All Types Kidney Beans have 12 times more Vitamin C and 7.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Vitamin A, 10.2 times more Vitamin B1, 31.8 times more Vitamin B2, 37.6 times more Vitamin B3, 1.7 times more Vitamin B5, 18.2 times more Vitamin B6, 11.8 times more Vitamin B9 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.4 times more Copper, 2.2 times more Potassium and 26.8 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 8.9 times more Iron, 1.3 times more Magnesium, 5.9 times more Selenium, 724 times more Sodium and 16.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, QUAKER, Christmas Crunch have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 5.5 times more Omega 3, 2.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While Cereals ready-to-eat, QUAKER, Christmas Crunch contain 3.1 times more Energy, 9.7 times more Fat, 42.2 times more Saturated Fat, 6.7 times more Omega 6, 3.8 times more Carbohydrate and 138.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.