Comparing Nutrients in 1 kilogram Red Kidney Beans VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Red Kidney Beans	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	116% 3370kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	588% 765g	130g per day for Men 19-50 years
Sugars	29% 21g	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Fiber	400% 152g	100% 38g	38g per day for Men 19-50 years
Protein	402% 225g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	263% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	104% 5.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	83% 1.08mg	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	303% 1210μg	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	14% 2.1mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	83% 830mg	606% 6060mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	229% 2.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	NA	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	580% 4060mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Red Kidney Beans has 1.2 times more Vitamin B1, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 11.2 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 kilogram of Red Kidney Beans has 3.4 times more Copper, 5.1 times more Magnesium, 3.5 times more Phosphorus, 11.3 times more Potassium and 3.2 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 7.3 times more Calcium, 4.3 times more Iron and 6.3 times more Selenium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 4.1 times more Omega 3, 10.5 times more Sugars, 4 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 3.3 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6