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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	114% 3300kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	552% 718g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	116% 44g	38g per day for Men 19-50 years
Protein	435% 244g	207% 116g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	195% 1950mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.12% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of California Red Kidney Beans has 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C

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

• 1 kilogram of California Red Kidney Beans has 5.3 times more Copper, 3.5 times more Magnesium, 9.3 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 4.5 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese and 29.8 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.3 times more Omega 3, 5.7 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 10.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6