Comparing Nutrients in 100 calories Canned Kidney Beans VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Weight per 100 calories

• Canned Kidney Beans: 119g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 182g

Canned Kidney Beans have 1.5 times more energy per 100g than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt. It has average energy density when compared to other foods. Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt having low energy density.

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Canned Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	1.9% 1.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0.13g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	3.83% 1.45g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	13.4% 0.17mg	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	10.7% 43μg	35% 140μg	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	1.6% 1.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.48% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.3% 0.075mg	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	17.4% 1.4mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	3.03% 12.7mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	15.5% 0.36mg	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	15.3% 107mg	9.6% 67.3mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	1.23% 42mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	42.3% 23.3μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	2.2% 32.7mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.5% 93g	4.25% 157g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, Farina, Enriched, Assorted Brands Including CREAM OF WHEAT, Quick (1-3 Minutes), Cooked With Water, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 100 calories of Canned Kidney Beans have more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 100 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• 100 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Canned Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• 100 calories of Canned Kidney Beans have 2.2 times more Copper, 2.5 times more Magnesium, 1.6 times more Phosphorus, 6.7 times more Potassium, 10.8 times more Sodium and 1.3 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While 100 kcal of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 4.4 times more Calcium, 7 times more Iron, 1.8 times more Manganese, 21.7 times more Selenium and 1.7 times more Water than Canned All Types Kidney Beans.
• 100 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Kidney Beans have 7.7 times more Omega 3, 1.6 times more Sugars, 3.5 times more Fiber and 1.9 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Canned Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt provide inadequate amounts of Omega 6 in 100 calories.