Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cereals ready-to-eat, RALSTON Crispy Hexagons

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Energy	4.38% 127kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2% 0.34g	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	66.8% 86.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	19% 13.8g	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	0.069% 0.05g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	17% 6.4g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Vitamin A	0% 0μg	140% 1256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	158% 2.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	186% 2.4mg	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	242% 966μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	302% 7.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	23% 20.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57.5% 345IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, RALSTON Crispy Hexagons	Recommended Dietary Allowance
Calcium	3.5% 35mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	14.6% 0.13mg	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	349% 28mg	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	28.4% 0.65mg	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	9% 63mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	34.5% 517mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	67.5% 7.43mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.11% 4.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Boiled All Types Kidney Beans have more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain more Vitamin A, 11.3 times more Vitamin B1, 35.4 times more Vitamin B2, 41.8 times more Vitamin B3, 20.1 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12, 17.3 times more Vitamin C and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, RALSTON Crispy Hexagons have similar amounts of Vitamin B5 per 100 g.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cereals ready-to-eat, RALSTON Crispy Hexagons:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 16.4 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 12.6 times more Iron, 1.5 times more Manganese, 2 times more Selenium, 517 times more Sodium and 7.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 13.1 times more Omega 3, 4.3 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• While Cereals ready-to-eat, RALSTON Crispy Hexagons contain 3 times more Energy, 3.1 times more Omega 6, 3.8 times more Carbohydrate and 43.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, RALSTON Crispy Hexagons have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.