Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	19.3% 560kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	114% 148g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 18.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	113% 43g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	61.5% 0.8mg	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	65% 260μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.9% 8mg	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	2% 0.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	125% 1250mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	163% 1.47mg	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	588% 47mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	127% 2.9mg	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	38.6% 270mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.4% 864g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt has 1.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.9 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B6 and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt has 4.3 times more Calcium and 3.8 times more Iron than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3.5 times more Copper, 3.8 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus, 11.3 times more Potassium, 64 times more Sodium and 2.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Red Kidney Beans with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Energy, 5.7 times more Omega 3, 1.3 times more Carbohydrate, 26.4 times more Sugars, 10.8 times more Fiber and 3.2 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.