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Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREALVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, UNCLE SAM CEREAL
15%
24%
61%
Boiled Kidney Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

47.4%1373kcal
Energy
17.4%504kcal
1373 kcalvs504 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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47.5%46g
Fat
2.05%2g
46 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11.7%3.75g
Saturated Fat
0.91%0.29g
3.75 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1067%17g
Omega 3
42%0.67g
17 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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39.3%6.7g
Omega 6
2.52%0.43g
6.7 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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201%261g
Carbohydrate
69.6%90g
261 gvs90 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.54%6.2g
Sugars
1.75%1.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.2 gvs1.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.15%0.83g
Fructose
NA
≤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]
0.83 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.63g
Glucose
NA
1.63 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.73g
Sucrose
NA
3.73 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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212%80.6g
Fiber
67%25.4g
80.6 gvs25.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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113%63.4g
Protein
61.4%34.4g
63.4 gvs34.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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225%2.7mg
Vitamin B1
53%0.64mg
Thiamine
2.7 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38.8%0.5mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.5 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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119%19mg
Vitamin B3
14.3%2.3mg
Niacin, nicotinic acid, niacinamide
19 mgvs2.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.3%2.46mg
Vitamin B5
17.5%0.87mg
Pantothenic acid
2.46 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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292%3.8mg
Vitamin B6
36.6%0.48mg
Pyridoxine
3.8 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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52.6%210μg
Vitamin B9
129%516μg
Folates and Folic Acid
210 μgvs516 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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10.6%9.53mg
Vitamin C
5.3%4.76mg
Ascorbic acid
9.53 mgvs4.76 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24%3.57mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
3.57 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.95%7.14μg
Vitamin K
27.8%33.3μg
Phytomenadione or phylloquinone
7.14 μgvs33.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.7%377mg
Calcium
14%139mg
377 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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332%3mg
Copper
95%0.86mg
3 mgvs0.86 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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200%16mg
Iron
110%8.8mg
16 mgvs8.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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195%818mg
Magnesium
39.7%167mg
818 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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623%14.3mg
Manganese
74.2%1.7mg
14.3 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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212%1484mg
Phosphorus
78.2%548mg
1484 mgvs548 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1770mg
Potassium
47.3%1607mg
1770 mgvs1607 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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637%350μg
Selenium
7.94%4.37μg
350 μgvs4.37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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54.5%818mg
Sodium
0.26%3.97mg
818 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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140%15.4mg
Zinc
36%3.97mg
15.4 mgvs3.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.48%17.6g
Water
7.2%266g
17.6 gvs266 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL vs Boiled Kidney Beans:
Comparing minerals per 14 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Boiled Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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