Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Royal Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	11.3% 329kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	NA	40.3% 29g	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	65.5% 25g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	98% 393μg	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	5% 4.5mg	1% 0.9mg	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	NA	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	13% 131mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	22.2% 0.2mg	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	109% 8.7mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	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	58% 406mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cereals ready-to-eat, POST SELECTS Blueberry Morning per 100 g

Compare the macro and micronutrient content in 100 g of Royal Red Kidney Beans versus 100 g of Cereals ready-to-eat, POST SELECTS Blueberry Morning to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Royal Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 100 grams of Royal Red Kidney Beans have 2.2 times more Vitamin B9 and 5 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 100 g of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain more Vitamin A, 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Royal Red Kidney Beans.
• 100 grams of Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 grams of Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 100 grams of Royal Red Kidney Beans have 3.2 times more Calcium, 5 times more Copper, 2.6 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 6.9 times more Potassium and 1.7 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 100 g of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 5.2 times more Selenium and 26.2 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 5.3 times more Fiber and 3.9 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 100 g of Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 11.8 times more Fat, 14 times more Omega 6 and 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, POST SELECTS Blueberry Morning offer comparable quantities of Energy and Omega 3 per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6