Comparing Nutrients in 1 kilogram Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	124% 3600kcal	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	7.25% 2.32g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 732g	460% 598g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	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	% 4.2g	NA	g per day for Men 19-50 years
Fiber	111% 42g	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	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	841% 10mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	433% 5.63mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	856% 137mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	356% 4.63mg	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	303% 1210μg	985% 3940μg	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	50% 45mg	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	22% 3.3mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	711% 7110mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	226% 2.03mg	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	4174% 334mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	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	360% 2520mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	364% 200μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	82.7% 1240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	120% 13mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3% 111g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry has 1.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 6.7 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, 3.3 times more Vitamin B9 and more Vitamin C than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and California Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin C
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry has 3.6 times more Calcium, 3.6 times more Iron, 1.3 times more Manganese, 6.3 times more Selenium and 11.3 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.4 times more Copper, 3.6 times more Magnesium, 1.6 times more Phosphorus, 9.7 times more Potassium and 1.9 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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, 5.9 times more Fiber and 2.1 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), 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