Comparing Nutrients in 100 grams Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.3% 385kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76.2g	46% 59.8g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	25.5% 9.7g	65.5% 25g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.2% 0.77mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	45.5% 182μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	114% 2.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 73IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.5% 2.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.3% 43mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	122% 1.1mg	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	123% 9.8mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	108% 2.47mg	43.5% 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	42% 294mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	25% 2.73mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits versus 100 g of 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, wheat and bran, presweetened with nuts and fruits vs California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.2 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C
• 100 grams of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs California Red Kidney Beans:

• 100 grams of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.5 times more Manganese, 5.4 times more Selenium and 22.3 times more Sodium than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 4.5 times more Calcium, 2.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 3.9 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans contain similar levels of Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 22.4 times more Fat, 22.2 times more Saturated Fat, 41.1 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.6 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and California Red Kidney Beans offer comparable quantities of Energy and Omega 3 per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6