Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	51.6% 1497kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	15.8% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	250% 326g	130g per day for Men 19-50 years
Sugars	NA	2.94% 2.13g	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	% 1.77g	g per day for Men 19-50 years
Fiber	297% 113g	52.5% 20g	38g per day for Men 19-50 years
Protein	197% 111g	94% 52.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	287% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	240% 38.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	31.4% 0.41mg	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	447% 1787μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	88.5% 885mg	400% 4001mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	104% 0.93mg	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	530% 42.4mg	1816% 145mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	49.7% 209mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	270% 6.2mg	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	262% 1837mg	258% 1805mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	21.3% 726mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	55.7% 6.12mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.4% 52.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw California Red Kidney Beans.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Raw California Red Kidney Beans have 5.3 times more Copper, 3.5 times more Magnesium, 9.3 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 4.5 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese and 29.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.3 times more Omega 3, 5.7 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 5.6 times more Fat and 10.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 1 lb.