Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	4.38% 127kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	11.7% 2g	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	57% 74.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	33.2% 24g	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	19.5% 7.4g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.2% 407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	57% 9.1mg	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	69.2% 0.9mg	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	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	113% 2.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.56% 0.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12% 73IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	44.4% 0.4mg	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	36.8% 2.94mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	16.5% 247mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 100 grams of Boiled Red Kidney Beans have 3.2 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 100 g of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain more Vitamin A, 4.4 times more Vitamin B1, 13.8 times more Vitamin B2, 15.7 times more Vitamin B3, 7.5 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 19 times more Vitamin E than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• Both Boiled Red Kidney Beans as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 100 g of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.4 times more Calcium, 1.7 times more Copper, 5.6 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 25.3 times more Selenium, 123.5 times more Sodium and 2.1 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.5 times more Omega 3 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 100 g of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 3 times more Energy, 14.2 times more Fat, 11.1 times more Saturated Fat, 18.6 times more Omega 6, 3.3 times more Carbohydrate, 75.3 times more Sugars and 1.3 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6