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

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	21.4% 620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	175% 228g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	195% 74g	38g per day for Men 19-50 years
Protein	35.7% 20g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Boiled 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	58.3% 0.7mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	22.6% 836g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.5 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B6, 9.3 times more Vitamin B9 and 21 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 Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one kilogram.

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

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 10.7 times more Selenium and 1.2 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 5.7 times more Potassium and 2.2 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 2 times more Energy, 11.2 times more Omega 3, 1.7 times more Carbohydrate, 4.6 times more Fiber and 4.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.