Comparing Nutrients in 100 grams Cereals ready-to-eat, UNCLE SAM CEREAL VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 346kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	269% 4.3g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	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	50.6% 65.8g	47% 61.3g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.29% 0.21g	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	% 0.41g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	53.4% 20.3g	40% 15g	38g per day for Men 19-50 years
Protein	28.5% 16g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	56.6% 0.68mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.5% 0.96mg	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	13.3% 53μg	99% 394μg	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	2.67% 2.4mg	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	6% 0.9mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	83.6% 0.75mg	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	50.4% 4.03mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	53.4% 374mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	13% 446mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	161% 88.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.43g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.3 times more Vitamin B3, 2.4 times more Vitamin B6 and 4.3 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 7.4 times more Vitamin B9, 1.9 times more Vitamin C and 3.1 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals ready-to-eat, UNCLE SAM CEREAL vs Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have 1.5 times more Magnesium, 3.2 times more Manganese, 27.6 times more Selenium, 17.2 times more Sodium and 1.4 times more Zinc than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.7 times more Iron and 3 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans contain similar levels of Calcium, Copper and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have 10.9 times more Fat, 6.1 times more Saturated Fat, 12 times more Omega 3, 7.4 times more Omega 6 and 1.3 times more Fiber than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Sugars and 1.4 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6