Comparing Nutrients in 100 grams Cereals ready-to-eat, POST Raisin Bran Cereal VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 324kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	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	60.7% 79g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	45.4% 33g	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	36% 13.7g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.12% 0.21mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	84.8% 339μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	104% 2.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.9mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.3% 68IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.4% 44mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	229% 18.3mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	48.4% 339mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15.4% 525mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	25.5% 382mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST Raisin Bran Cereal VS Boiled California Red Kidney Beans per 100 g

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

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have more Vitamin A, 4.7 times more Vitamin B1, 11.3 times more Vitamin B2, 15.7 times more Vitamin B3, 7.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 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 Raisin Bran Cereal 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 Raisin Bran Cereal vs Boiled California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.4 times more Copper, 6.1 times more Iron, 3.5 times more Magnesium, 10.1 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 4.9 times more Selenium, 95.5 times more Sodium and 4.4 times more Zinc than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.5 times more Calcium than Cereals ready-to-eat, POST Raisin Bran Cereal.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.6 times more Energy, 1.9 times more Omega 3, 36.8 times more Omega 6, 3.5 times more Carbohydrate and 1.5 times more Fiber than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Boiled California Red Kidney Beans offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6