Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	114% 3300kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	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	655% 249g	13% 5g	38g per day for Men 19-50 years
Protein	435% 244g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	10% 0.13mg	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	30% 120μg	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	50% 45mg	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	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

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	195% 1950mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.4% 934μg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.7% 876g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Raw California Red Kidney Beans have 9.6 times more Vitamin B1, 8.8 times more Vitamin B2, 4 times more Vitamin B3, 11 times more Vitamin B5, 30.5 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Raw California Red Kidney Beans have 2.2 times more Calcium, 27.5 times more Copper, 2.5 times more Iron, 32 times more Magnesium, more Manganese, 27 times more Phosphorus, 93.1 times more Potassium and 19.6 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 7.5 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 6.6 times more Energy, 7 times more Omega 3, 5.7 times more Carbohydrate, 49.8 times more Fiber and 16.9 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.