Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	42.8% 1240kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	0.97% 0.7g	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	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	% 0.7g	g per day for Men 19-50 years
Fiber	245% 93g	15.8% 6g	38g per day for Men 19-50 years
Protein	163% 91g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	238% 3.1mg	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	185% 740μg	155% 620μg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	66% 660mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	47.8% 0.43mg	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	373% 30mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	0% 0mg	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	196% 1370mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	18% 669g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 kilogram of Boiled California Red Kidney Beans has 2.7 times more Vitamin B5 than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains more Vitamin A, 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 kilogram of Boiled California Red Kidney Beans has 6.7 times more Copper, 8 times more Magnesium, more Manganese, 7.6 times more Phosphorus, 21 times more Potassium and 5.1 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 1.7 times more Iron, 2.9 times more Selenium, 25.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Energy, 2.3 times more Omega 3, 1.7 times more Carbohydrate, 15.5 times more Fiber and 5 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Boiled California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 6 in one kilogram.