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

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1425kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	183% 237g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	260% 99g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	121% 1.58mg	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	NA	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	318% 3179mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	485% 4.37mg	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	1476% 118mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	232% 5.35mg	173% 3.97mg	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	95% 663mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 4.1 times more Calcium, 3.2 times more Iron and 1.3 times more Manganese than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.2 times more Copper, 3.6 times more Magnesium, 2.4 times more Phosphorus, 9.9 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 5.9 times more Fat, 14.8 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Omega 3, 5.7 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.