Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Royal Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	11.3% 329kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.92% 0.33g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.5g	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% 0g	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	% 9.5g	g per day for Men 19-50 years
Fiber	65.5% 25g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1092μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	172% 2.23mg	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	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	20.6% 18.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	55.5% 333IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	13% 131mg	37.8% 378mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	8.1% 0.073mg	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	480% 38.4mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	9.7% 0.22mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	51% 767mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cereals ready-to-eat, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits 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, RALSTON Corn Biscuits:

• 100 grams of Royal Red Kidney Beans have 6.7 times more Vitamin B5 than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits contain more Vitamin A, 3.9 times more Vitamin B1, 7.1 times more Vitamin B2, 10.4 times more Vitamin B3, 5.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 4.1 times more Vitamin C 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

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• 100 grams of Royal Red Kidney Beans have 13.7 times more Copper, 9.2 times more Magnesium, 5 times more Manganese, 10.7 times more Phosphorus, 6.7 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits contain 2.9 times more Calcium, 4.4 times more Iron, 59 times more Sodium and 6.4 times more Zinc than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 7.6 times more Omega 3, 9.6 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While 100 g of Cereals ready-to-eat, RALSTON Corn Biscuits contain 1.5 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals ready-to-eat, RALSTON Corn Biscuits offer comparable quantities of Energy per 100 grams.
• 100 grams of Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Cereals ready-to-eat, RALSTON Corn Biscuits provide inadequate amounts of Omega 6 in 100 grams.