Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cereals, CREAM OF RICE, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Boiled Kidney Beans	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	17.4% 504kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	252% 327g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.64% 1.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	59.5% 0.77mg	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	129% 516μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	108% 0.97mg	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	110% 8.8mg	1411% 113mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	178% 4.1mg	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	78.2% 548mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	137% 75.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	7.2% 266g	1.13% 41.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cereals, CREAM OF RICE, dry:

• Boiled All Types Kidney Beans have 4.5 times more Vitamin B9, more Vitamin C and 84 times more Vitamin K than Cereals, CREAM OF RICE, dry.
• While Cereals, CREAM OF RICE, dry contain 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 12.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cereals, CREAM OF RICE, dry:

• Boiled All Types Kidney Beans have 7 times more Calcium, 1.8 times more Magnesium, 2.8 times more Potassium and 6.4 times more Water than Cereals, CREAM OF RICE, dry.
• While Cereals, CREAM OF RICE, dry contain 12.8 times more Iron, 2.4 times more Manganese and 17.3 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, CREAM OF RICE, dry have similar amounts of Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 7.1 times more Omega 3, 9.1 times more Fiber and 1.4 times more Protein than Cereals, CREAM OF RICE, dry.
• While Cereals, CREAM OF RICE, dry contain 2.9 times more Energy and 3.6 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.