Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals, CREAM OF RICE, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, CREAM OF RICE, dry	7%	1%	92%

Macro Nutrients

	Canned Kidney Beans	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Energy	29% 840kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	634% 824g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	4.14% 3g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	18.4% 7g	38g per day for Men 19-50 years
Protein	93% 52.2g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	466% 74.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	150% 1.95mg	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	90% 360μg	72.5% 290μg	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	13.3% 12mg	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	1.33% 0.2mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, CREAM OF RICE, dry	Recommended Dietary Allowance
Calcium	34% 340mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	271% 2.44mg	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	146% 11.7mg	3555% 284mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	449% 10.3mg	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	129% 900mg	177% 1240mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	102% 11mg	11mg per day for Men 19-50 years
Water	21% 780g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, CREAM OF RICE, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Cereals, CREAM OF RICE, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cereals, CREAM OF RICE, dry:

• 1 kilogram of Canned Kidney Beans has 1.2 times more Vitamin B9 and 41 times more Vitamin K than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 18.2 times more Vitamin B3, 4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Canned All Types Kidney Beans.
• 1 kilogram of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cereals, CREAM OF RICE, dry:

• 1 kilogram of Canned Kidney Beans has 6.8 times more Calcium, 1.7 times more Potassium, 49.3 times more Sodium and 7.4 times more Water than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 1.8 times more Copper, 24.3 times more Iron, 6.1 times more Manganese, 1.4 times more Phosphorus, 21.1 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF RICE, dry contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium
• 1 kilogram of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3.4 times more Omega 3, 6.2 times more Sugars and 6.1 times more Fiber than Cereals, CREAM OF RICE, dry.
• While 1 kg of Cereals, CREAM OF RICE, dry contains 4.4 times more Energy and 5.7 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF RICE, dry offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 6 in one kilogram.