Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, cooked with water, with salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 520kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	172% 224g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	2.63% 1g	245% 93g	38g per day for Men 19-50 years
Protein	16% 9g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Boiled California Red 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	59% 0.71mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	80% 1.04mg	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	7.5% 30μg	185% 740μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	321% 2.9mg	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	495% 39.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	138% 3.18mg	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	24.3% 170mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	23.6% 875g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF RICE, cooked with water, with salt versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 1.9 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 24.7 times more Vitamin B9 than Cereals, CREAM OF RICE, cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B9
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, cooked with water, with salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 1.3 times more Iron, 2.5 times more Selenium, 43.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 66 times more Calcium, 8.5 times more Copper, 16 times more Magnesium, 2.2 times more Manganese, 8.1 times more Phosphorus, 21 times more Potassium and 5.4 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled California Red Kidney Beans contains 2.4 times more Energy, 6.4 times more Omega 3, 1.9 times more Carbohydrate, 93 times more Fiber and 10.1 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.