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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 346kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	269% 4.3g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	0.21% 0.036g	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	17% 22g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.29% 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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	28.5% 16g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Boiled Royal 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	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.5% 0.96mg	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	13.3% 53μg	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	2.67% 2.4mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	83.6% 0.75mg	29% 0.26mg	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	50.4% 4.03mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	11% 0.26mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	13% 446mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	161% 88.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.87mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.43g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Boiled Royal 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 Boiled Royal 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 Boiled Royal Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have 7.1 times more Vitamin B1, 1.9 times more Vitamin B2, 8.7 times more Vitamin B3, 2.8 times more Vitamin B5, 9.2 times more Vitamin B6 and 2 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 1.4 times more Vitamin B9 than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 100 grams of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Boiled Royal 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 Boiled Royal Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.2 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 4.9 times more Magnesium, 14.2 times more Manganese, 2.6 times more Phosphorus, 73.6 times more Selenium, 41.2 times more Sodium and 4.3 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Boiled Royal Red Kidney Beans contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.8 times more Energy, 68.2 times more Fat, 39.4 times more Saturated Fat, 75.5 times more Omega 3, 46.8 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Boiled Royal Red Kidney Beans.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6