Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	122% 3550kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	552% 718g	460% 598g	130g per day for Men 19-50 years
Sugars	6.5% 4.7g	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	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	% 3.9g	NA	g per day for Men 19-50 years
Fiber	116% 44g	655% 249g	38g per day for Men 19-50 years
Protein	207% 116g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	633% 7.6mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	530% 84.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	24.7% 3.7mg	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 WHEAT, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	882% 8820mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	1222% 11mg	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	4003% 320mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	435% 10mg	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	569% 3980mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	47% 1600mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	219% 3280mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.12% 116g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry versus 1 kg of 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 WHEAT, 2 1/2 minute cook time, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry has 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.1 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry has 4.5 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese and 29.8 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.3 times more Copper, 3.5 times more Magnesium, 9.3 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry has 10.9 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.3 times more Omega 3, 5.7 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6