Comparing Nutrients in 100 calories Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 28g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.65% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.98% 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	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.18% 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	% 0.11g	g per day for Men 19-50 years
Fiber	12% 4.5g	3.26% 1.24g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	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	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	9.04% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	1.95% 0.025mg	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	NA	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	0.69% 0.1mg	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, dry	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.45% 0.058mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	16.7% 0.39mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	1.33% 45mg	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	6.16% 92mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.088% 3.26g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry 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, dry?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 100 calories of Red Kidney Beans have 1.3 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.8 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry 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, dry:

• 100 calories of Red Kidney Beans have 3.6 times more Copper, 3.2 times more Magnesium, 8.9 times more Potassium and 2.2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 10.1 times more Calcium, 4.5 times more Iron and 25.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Manganese and Phosphorus per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 10.2 times more Omega 3, 3.6 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 6 in 100 calories.