Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	51.6% 1497kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	267% 347g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Fiber	297% 113g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	197% 111g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	37.7% 0.49mg	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	137% 549μg	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	22.7% 20.4mg	0% 0mg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	88.5% 885mg	275% 2749mg	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	1622% 130mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	NA	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.34% 49.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 pound of California Red Kidney Beans has 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 lb of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 1 pound of California Red Kidney Beans has 5.3 times more Copper, 5.9 times more Magnesium, 3.5 times more Phosphorus, 12.4 times more Potassium and 2.9 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 lb of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 3.1 times more Calcium, 3.1 times more Iron and 6.3 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 6.6 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 1 lb of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contains 13.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6