Comparing Nutrients in 1 kilogram Cereals, corn grits, white, regular and quick, enriched, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	128% 3700kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	608% 791g	175% 228g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	4.4% 3.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	121% 46g	168% 64g	38g per day for Men 19-50 years
Protein	137% 76.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1059% 12.7mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	92% 1.2mg	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	428% 1710μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4% 40mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	240% 2.16mg	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	381% 30.5mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	187% 4.3mg	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	159% 1110mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.95% 109g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry vs Boiled Kidney Beans:

• Cereals, corn grits, white, regular and quick, enriched, dry have 7.9 times more Vitamin B1, 5.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, white, regular and quick, enriched, dry vs Boiled Kidney Beans:

• Cereals, corn grits, white, regular and quick, enriched, dry have 1.4 times more Iron and 15.5 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.8 times more Calcium, 7.2 times more Copper, 3 times more Manganese, 2.9 times more Potassium, 1.4 times more Zinc and 6.1 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, corn grits, white, regular and quick, enriched, dry have 2.9 times more Energy, 3.5 times more Fat, 4.7 times more Saturated Fat, 7.8 times more Omega 6 and 3.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.1 times more Omega 3 and 1.4 times more Fiber than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.