Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.4g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.8g	68.4% 89g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	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	5.22% 2g	97% 37g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	31.8% 0.41mg	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	12% 47.6μg	73.4% 294μg	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	0% 0mg	5.3% 4.76mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	9.27% 371μg	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	186% 15mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	55% 1.26mg	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	8.5% 59.5mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	1.87% 63.5mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B5, 8 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Boiled California Red Kidney Beans:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 1.3 times more Calcium, 1.3 times more Iron, 2.3 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.2 times more Copper, 9.6 times more Magnesium, more Manganese, 9.1 times more Phosphorus, 26.2 times more Potassium and 6.6 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 2.5 times more Energy, 2.7 times more Omega 3, 2.1 times more Carbohydrate, 18.6 times more Fiber and 6.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.