Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	36% 46.6g	183% 237g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	260% 99g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	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	30.8% 0.37mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	28.8% 115μg	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	1.06% 0.16mg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.3% 413mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	203% 16.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	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	26.6% 187mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs California Red Kidney Beans:

• 14 oz of Raw California Red Kidney Beans contain 5.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 12.8 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs California Red Kidney Beans:

• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 3.1 times more Sodium and 7.3 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.9 times more Calcium, 30.6 times more Copper, 2.3 times more Iron, 22.9 times more Magnesium, 5.3 times more Manganese, 8.6 times more Phosphorus, 64.8 times more Potassium and 11.6 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 5.9 times more Energy, 14 times more Omega 3, 5.1 times more Carbohydrate, 35.6 times more Fiber and 16.9 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.