Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GOLDEN CRISP VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	13% 380kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	74% 53.6g	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	13% 5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	92% 832μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	8% 0.1mg	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	93% 370μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	233% 5.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	49.3% 296IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	32% 0.29mg	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	83.8% 6.7mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	32.4% 227mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, GOLDEN CRISP versus 100 g of Boiled California 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, POST, GOLDEN CRISP vs Boiled California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have more Vitamin A, 10.9 times more Vitamin B1, 25.8 times more Vitamin B2, 34.3 times more Vitamin B3, 18.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GOLDEN CRISP vs Boiled California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have 2.2 times more Iron, 1.2 times more Magnesium, 1.7 times more Phosphorus, 40.5 times more Selenium, 23.8 times more Sodium and 6.5 times more Zinc than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 4.4 times more Calcium, 1.4 times more Copper and 2.4 times more Potassium than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, GOLDEN CRISP have 3.1 times more Energy, 28.1 times more Omega 6 and 4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.9 times more Fiber and 1.7 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6