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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 192g

Red Kidney Beans have 6.5 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt. It has high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 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	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.88% 0.32g	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	0.9% 0.65g	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	3.54% 1.35g	38g per day for Men 19-50 years
Protein	12% 6.7g	6.46% 3.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 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% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.66% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	4.9% 0.063mg	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	15.4% 61.5μg	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	0.77% 0.12mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	25% 252mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11% 0.1mg	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	120% 9.58mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	19% 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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	1.47% 50mg	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	5.77% 86.5mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	4.53% 168g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 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, 2 1/2 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 100 calories of Red Kidney Beans have 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.6 times more Vitamin B5 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B1 per 100 calories.
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 100 calories of Red Kidney Beans have 2.1 times more Copper, 2.7 times more Magnesium, 8.1 times more Potassium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 10.2 times more Calcium, 4.8 times more Iron, 1.3 times more Manganese, 24.3 times more Sodium and 48 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Phosphorus per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 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 5.5 times more Omega 3, 3.4 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 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, 2 1/2 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 6 in 100 calories.