Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	8%	5%	87%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22.4% 650kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	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	107% 139g	175% 228g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	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	18.4% 7g	168% 64g	38g per day for Men 19-50 years
Protein	22% 12.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	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	86% 1.03mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	67.5% 270μg	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	1.33% 0.2mg	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, yellow, regular, quick, enriched, cooked with water, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	71.3% 5.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	20% 140mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	149% 2230mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	23% 844g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Boiled Kidney Beans:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 1.3 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 5.4 times more Vitamin B5, 3.4 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt vs Boiled Kidney Beans:

• Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt have 2.5 times more Selenium, 223 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 35 times more Calcium, more Copper, 3.9 times more Iron, 8.4 times more Magnesium, 11.6 times more Manganese, 9.9 times more Phosphorus, 18.4 times more Potassium and 7.1 times more Zinc than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 2 times more Energy, more Omega 3, 1.6 times more Carbohydrate, 9.1 times more Fiber and 7 times more Protein than Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt.
• Both Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.