Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	43.8% 1270kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	91% 118g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	71% 27g	38g per day for Men 19-50 years
Protein	155% 86.7g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, WHEATENA, cooked with water	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	14.6% 0.19mg	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	17.5% 70μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	35% 350mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	57.8% 0.52mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	357% 8.22mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	18% 669g	23% 854g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals, WHEATENA, cooked with water:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 2.9 times more Vitamin B2, 5.2 times more Vitamin B5, 6.3 times more Vitamin B6, 18.6 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• Both Boiled All Types Kidney Beans and Cereals, WHEATENA, cooked with water have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, WHEATENA, cooked with water:

• Boiled All Types Kidney Beans have 4.2 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 5.3 times more Potassium and 1.4 times more Zinc than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 2.3 times more Calcium, 1.9 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.3 times more Energy, 8.9 times more Omega 3, 1.9 times more Carbohydrate, 2.4 times more Fiber and 4.3 times more Protein than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 2.2 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.