Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	124% 3590kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	112% 145g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	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	% 4.1g	% 18.5g	g per day for Men 19-50 years
Fiber	116% 44g	113% 43g	38g per day for Men 19-50 years
Protein	210% 118g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	617% 7.4mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	380% 60.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	57% 0.74mg	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	NA	90% 360μg	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	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	20.7% 3.1mg	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, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	801% 8010mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	150% 1.35mg	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	3719% 298mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	586% 13.5mg	73% 1.68mg	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	239% 1670mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	3.1% 114g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 1 minute cook time, dry versus 1 kg of Canned Kidney Beans 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, dry vs Canned Kidney Beans:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 6.4 times more Vitamin B1, 7.4 times more Vitamin B2, 14.8 times more Vitamin B3, 4.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 15.5 times more Vitamin E than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin K
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Canned Kidney Beans:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 23.6 times more Calcium, 1.6 times more Copper, 25.4 times more Iron, 1.7 times more Magnesium, 8 times more Manganese, 1.9 times more Phosphorus and 2.9 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.6 times more Potassium, 42.3 times more Sodium and 6.8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, dry has 4.3 times more Energy, 7.6 times more Omega 6, 5 times more Carbohydrate and 2.3 times more Protein than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.7 times more Omega 3 and 3.6 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Canned Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6