Comparing Nutrients in 1 kilogram Cereals, WHEATENA, cooked with water, with salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	20.3% 590kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	90% 117g	112% 145g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	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	9.17% 0.11mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	22.5% 90μg	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	35.3% 5.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	80% 800mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	70% 5.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	355% 8.17mg	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	85.7% 600mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23% 854g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water, with salt VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, WHEATENA, cooked with water, with salt 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, WHEATENA, cooked with water, with salt vs Canned Kidney Beans:

• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt has 1.3 times more Vitamin B3 and 26.5 times more Vitamin E than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 10.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4 times more Vitamin B9 and 10.3 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, WHEATENA, cooked with water, with salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, cooked with water, with salt vs Canned Kidney Beans:

• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt has 2.4 times more Calcium, 4.9 times more Manganese, 12.2 times more Selenium and 1.5 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2.4 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.1 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Canned Kidney Beans contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned All Types Kidney Beans contains 1.4 times more Energy, 4.6 times more Omega 3, 7.4 times more Sugars, 2.2 times more Fiber and 2.6 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Canned Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Cereals, WHEATENA, cooked with water, with salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.