Comparing Nutrients in 1 kilogram Cereals, farina, unenriched, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, unenriched, dry	12%	1%	87%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, farina, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	127% 3690kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	600% 780g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	50% 19g	113% 43g	38g per day for Men 19-50 years
Protein	189% 106g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.2% 4.16mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	60% 240μg	90% 360μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, unenriched, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	188% 15mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	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	126% 880mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	427% 235μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.84% 105g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, farina, unenriched, dry vs Canned Kidney Beans:

• Cereals, farina, unenriched, dry have 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 3 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cereals, farina, unenriched, dry vs Canned Kidney Beans:

• Cereals, farina, unenriched, dry have 1.3 times more Iron, 4.1 times more Manganese and 26.1 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 2.5 times more Potassium, 98.7 times more Sodium and 7.4 times more Water than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry and Canned All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, farina, unenriched, dry have 4.4 times more Energy, 1.9 times more Omega 6, 5.4 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.1 times more Omega 3 and 2.3 times more Fiber than Cereals, farina, unenriched, dry.
• Both Cereals, farina, unenriched, dry as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.