Comparing Nutrients in 100 calories Boiled Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Weight per 100 calories

• Boiled Red Kidney Beans: 78.7g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt: 179g

Boiled Red Kidney Beans have 2.3 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	8.27% 0.13g	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.17% 0.13g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	15.3% 5.83g	3.3% 1.25g	38g per day for Men 19-50 years
Protein	12% 6.83g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	9.54% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	4.26% 0.055mg	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	25.6% 102μg	13% 51.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	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% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	7.14% 0.064mg	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	29% 2.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	14.6% 0.34mg	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	16% 112mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	9.33% 317mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.57mg	4.05% 60.7mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	3.57% 0.39mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	4.16% 154g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Boiled Red Kidney Beans have 1.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled Red Kidney Beans.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Boiled Red Kidney Beans have 3 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus, 7.7 times more Potassium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 8.4 times more Calcium, 3.2 times more Iron, 38.6 times more Sodium and 2.9 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Manganese per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Red Kidney Beans have 12.3 times more Omega 3, 4.7 times more Fiber and 2.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Boiled Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 6 in 100 calories.