Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	45% 1310kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	13.8% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	219% 285g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.87g	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	% 1.55g	g per day for Men 19-50 years
Fiber	260% 99g	46% 17.5g	38g per day for Men 19-50 years
Protein	173% 97g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	California 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	175% 2.1mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	27.5% 0.36mg	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	391% 1564μg	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	20% 18mg	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	9.8% 1.47mg	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

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	77.4% 774mg	350% 3501mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	91% 0.82mg	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	464% 37mg	1589% 127mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	236% 5.43mg	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	230% 1607mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 14 ounces of California Red Kidney Beans have 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 14 ounces of California Red Kidney Beans have 5.3 times more Copper, 3.5 times more Magnesium, 9.3 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 4.5 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese and 29.8 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.3 times more Omega 3, 5.7 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 10.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6