Comparing Nutrients in 100 grams Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 405kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.32% 0.23g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.2g	47% 61.3g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	2.9% 2.1g	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	10% 3.8g	40% 15g	38g per day for Men 19-50 years
Protein	5.96% 3.34g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	147% 1324μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.76mg	30.5% 0.4mg	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	88.3% 353μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	220% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.8% 53mg	5% 4.5mg	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	0.73% 0.11mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	198% 16mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	48.3% 1.1mg	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% 141mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	12% 6.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, chocolate-flavored frosted puffed corn VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, chocolate-flavored frosted puffed corn versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have more Vitamin A, 2.2 times more Vitamin B1, 7 times more Vitamin B2, 8.4 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12 and 11.8 times more Vitamin C than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 7.7 times more Vitamin B5 and 9.3 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Red Kidney Beans provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, chocolate-flavored frosted puffed corn vs Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 2.4 times more Iron, 2 times more Selenium and 44.5 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.9 times more Copper, 3.8 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 7.7 times more Potassium and 5 times more Zinc than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn and Red Kidney Beans contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have 1.2 times more Energy, 3.3 times more Fat, 6.2 times more Saturated Fat, 1.4 times more Carbohydrate and 20.8 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 44.8 times more Omega 3, 4 times more Fiber and 6.7 times more Protein than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• 100 grams of Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3
• Both Cereals ready-to-eat, chocolate-flavored frosted puffed corn as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.