Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	128% 3700kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.38g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	43.6% 7.4g	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	588% 765g	175% 228g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Fiber	100% 38g	168% 64g	38g per day for Men 19-50 years
Protein	188% 105g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	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	417% 5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	263% 42mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.18mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	303% 1210μg	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	7.33% 1.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	606% 6060mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	3575% 286mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	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	164% 1150mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	364% 200μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.95% 109g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 7.3 times more Vitamin B3 and 2.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 16.8 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry 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, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 17.3 times more Calcium, 12.9 times more Iron and 18.2 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Magnesium, 3.4 times more Potassium and 6.1 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2.9 times more Energy, 3 times more Fat, 6.9 times more Omega 6, 3.4 times more Carbohydrate and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Omega 3 and 1.7 times more Fiber than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.