Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.6% 337kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	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	1.3% 0.94g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	32.6% 12.4g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.16% 0.31mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	10.8% 43μg	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.6% 56mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	33% 2.63mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	53.6% 375mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 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, Shredded Wheat, original big biscuit vs Boiled California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 11.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Boiled California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.3 times more Copper, 2.7 times more Magnesium, 7.9 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Selenium and 3.4 times more Zinc than Boiled California Red Kidney Beans.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Boiled California Red Kidney Beans contain similar levels of Calcium, Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 2.7 times more Energy, 22.3 times more Fat, 2.4 times more Omega 3, 57.2 times more Omega 6, 3.5 times more Carbohydrate, 1.3 times more Fiber and 1.2 times more Protein than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6