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

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• 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 - Royal Red Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Royal 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	0.14% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	0.65% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	13.6% 17.7g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.57g	3.26% 1.24g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Royal 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	9.88% 0.12mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	9.04% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 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	30% 119μg	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% 1.37mg	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	NA	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	4% 40mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	6.45% 0.058mg	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	33% 2.64mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	17.6% 123mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	6.16% 92mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.088% 3.26g	3700g per day for Men 19-50 years

Royal 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 - Royal Red Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

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

• 100 calories of Royal Red Kidney Beans have 1.4 times more Vitamin B5 and 4.7 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 B1, 1.6 times more Vitamin B2 and 3.7 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Raw Royal Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Royal Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 100 calories of Royal Red Kidney Beans have 5.2 times more Copper, 3.2 times more Magnesium, 9.1 times more Potassium and 2.1 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 6.2 times more Calcium, 3.4 times more Iron and 23.4 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal 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 Royal Red Kidney Beans have 4.4 times more Omega 3, 6.1 times more Fiber and 2.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Royal 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 Royal 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.