Comparing Nutrients in 100 grams Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 372kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73.2g	46% 59.8g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	NA	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	26.6% 10g	65.5% 25g	38g per day for Men 19-50 years
Protein	22% 12.4g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	110% 990μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	179% 714μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	282% 6.77μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.8% 21.4mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 143IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.73% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.7% 357mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	361% 29mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	43.5% 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	51% 357mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	45.3% 25μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.1% 3.76g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs California Red Kidney Beans:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have more Vitamin A, 2.5 times more Vitamin B1, 8.7 times more Vitamin B3, 4.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 4.8 times more Vitamin C and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Vitamin B2 than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.

Comparing minerals per 100 grams for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs California Red Kidney Beans:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 1.8 times more Calcium, 3.1 times more Iron, 3.6 times more Manganese, 7.8 times more Selenium, 45.2 times more Sodium and 5.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Copper, 1.4 times more Magnesium and 2.4 times more Potassium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Raw California Red Kidney Beans have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 26.4 times more Fat, 44.4 times more Saturated Fat, 40.6 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 100 g.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.