Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cereals ready-to-eat, WEETABIX whole grain cereal

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, WEETABIX whole grain cereal	12%	6%	82%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	6.5% 1.1g	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	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	7.88% 5.7g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, WEETABIX whole grain cereal	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	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	35.7% 5.7mg	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	35.4% 0.46mg	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	11.5% 46μg	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	6.53% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, WEETABIX whole grain cereal	Recommended Dietary Allowance
Calcium	3.5% 35mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	69% 0.62mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	22% 92mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	12.6% 429mg	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	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15.6% 1.72mg	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, WEETABIX whole grain cereal:

• Boiled All Types Kidney Beans have 2.8 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 12.1 times more Vitamin B1, 16.9 times more Vitamin B2, 9.9 times more Vitamin B3, 3.8 times more Vitamin B6 and 32.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, WEETABIX whole grain cereal 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, WEETABIX whole grain cereal:

• Boiled All Types Kidney Beans have 22.3 times more Water than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 1.6 times more Calcium, 2.9 times more Copper, 5.8 times more Iron, 2.2 times more Magnesium, 5.4 times more Selenium, 371 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, WEETABIX whole grain cereal have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3 times more Omega 3 than Cereals ready-to-eat, WEETABIX whole grain cereal.
• While Cereals ready-to-eat, WEETABIX whole grain cereal contain 2.9 times more Energy, 5.7 times more Fat, 6.6 times more Saturated Fat, 10.3 times more Omega 6, 3.6 times more Carbohydrate, 17.8 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, WEETABIX whole grain cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.