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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals ready-to-eat, RALSTON TASTEEOS	11%	12%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Energy	4.38% 127kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	5.53% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	10% 1.7g	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	58.4% 76g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.92% 3.57g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	119% 1071μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	137% 1.8mg	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	179% 714μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	23.8% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals ready-to-eat, RALSTON TASTEEOS	Recommended Dietary Allowance
Calcium	2.8% 28mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	47.7% 0.43mg	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	402% 32mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	117% 2.7mg	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	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	85.5% 47μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.099% 3.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals ready-to-eat, RALSTON TASTEEOS 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, RALSTON TASTEEOS 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, RALSTON TASTEEOS:

• 100 grams of Boiled Red Kidney Beans have 6.5 times more Vitamin K than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 100 g of Cereals ready-to-eat, RALSTON TASTEEOS contain more Vitamin A, 8.4 times more Vitamin B1, 26.2 times more Vitamin B2, 30.9 times more Vitamin B3, 1.8 times more Vitamin B5, 14.9 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin B12, 17.8 times more Vitamin C, more Vitamin D and 14.3 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 C, Vitamin D and Vitamin E
• 100 grams of Cereals ready-to-eat, RALSTON TASTEEOS have insufficient amounts of Vitamin K

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

• 100 g of Cereals ready-to-eat, RALSTON TASTEEOS contain 12.8 times more Calcium, 1.8 times more Copper, 10.9 times more Iron, 3.2 times more Magnesium, 5.7 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium, 39.2 times more Selenium, 285.5 times more Sodium and 12.5 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 2.8 times more Omega 3 than Cereals ready-to-eat, RALSTON TASTEEOS.
• While 100 g of Cereals ready-to-eat, RALSTON TASTEEOS contain 3.1 times more Energy, 10.7 times more Fat, 12.9 times more Saturated Fat, 16.1 times more Omega 6, 3.3 times more Carbohydrate, 11.2 times more Sugars and 1.4 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals ready-to-eat, RALSTON TASTEEOS offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6