Comparing Nutrients in 100 calories Red Kidney Beans VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 182g

Red Kidney Beans have 6.1 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt. It has high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15% 19.4g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	7.47% 5.4g	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	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	12% 4.5g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	12% 6.7g	6.33% 3.55g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.17% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	2.8% 0.036mg	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	29.2% 117μg	13.6% 54.5μg	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	1.5% 1.34mg	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	0.42% 0.062mg	0.48% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.9% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	18.7% 0.43mg	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	17.2% 120mg	7.27% 51mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	1.23% 42mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	0.48% 7.27mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	4.25% 157g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Microwaved, Without Salt Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 100 calories of Red Kidney Beans have 3.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 2.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Red Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 100 calories of Red Kidney Beans have 2.6 times more Copper, 2.8 times more Magnesium, 2.4 times more Phosphorus, 9.6 times more Potassium and 1.8 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 9.3 times more Calcium, 4.5 times more Iron, 1.3 times more Manganese and 45.1 times more Water than Raw Red Kidney Beans.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 5.3 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 8.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 6 in 100 calories.