Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	21.4% 620kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	105% 137g	112% 145g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	42% 16g	113% 43g	38g per day for Men 19-50 years
Protein	35.7% 20g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without 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	58.3% 0.7mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	16% 2.4mg	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, whole wheat hot natural cereal, cooked with water, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	77.5% 6.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	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	99% 690mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	22.6% 836g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Canned Kidney Beans:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 2.2 times more Vitamin B3 and 12 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B9, more Vitamin C and 10.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Canned Kidney Beans:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 14.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.9 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus, 3.3 times more Potassium and more Sodium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned All Types Kidney Beans have similar amounts of Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.8 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Energy, 5.5 times more Omega 3, 23.1 times more Sugars, 2.7 times more Fiber and 2.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.