Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Boiled Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	552% 718g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	6.5% 4.7g	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	% 3.9g	g per day for Men 19-50 years
Fiber	168% 64g	116% 44g	38g per day for Men 19-50 years
Protein	155% 86.7g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	69.2% 0.9mg	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	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	35% 350mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	229% 2.06mg	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	278% 22mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	594% 13.7mg	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	197% 1380mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	18% 669g	3.12% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 4.8 times more Vitamin B1, 7.2 times more Vitamin B2, 14.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 12.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Boiled All Types Kidney Beans have 2.5 times more Potassium and 5.8 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 25.2 times more Calcium, 14.4 times more Iron, 3.2 times more Manganese, 2.9 times more Phosphorus, 328 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4.6 times more Omega 3 and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 2.8 times more Energy, 2.8 times more Fat, 5.5 times more Omega 6, 3.1 times more Carbohydrate and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 1 kg.