Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3420kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	55% 9.33g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 752g	471% 613g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	29% 21g	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	250% 95g	400% 152g	38g per day for Men 19-50 years
Protein	200% 112g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	333% 4mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	195% 780μg	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	87.3% 13mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	509% 4.6mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	424% 34mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	290% 1220mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1391% 32mg	483% 11mg	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	541% 3790mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.68% 99g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, dry versus 1 kg of 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, dry vs Red Kidney Beans:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 1.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.2 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 times more Vitamin B1, 5.1 times more Vitamin B9, more Vitamin C and 2.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, whole wheat hot natural cereal, dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, dry vs Red Kidney Beans:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 2.9 times more Manganese and 22.1 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.1 times more Calcium, 1.5 times more Copper, 2 times more Iron and 3.5 times more Potassium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, whole wheat hot natural cereal, dry has 1.9 times more Fat, 4.1 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.8 times more Omega 3, 5 times more Sugars, 1.6 times more Fiber and 2 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6