Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.13% 236kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	209% 271g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	297% 113g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	139% 1.8mg	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	36.3% 145μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	59.4% 594mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	554% 5mg	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	282% 22.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	197% 4.54mg	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	37% 259mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs California Red Kidney Beans:

• 1 lb of Raw California Red Kidney Beans contains 6.1 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B5, 12 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs California Red Kidney Beans:

• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 4.1 times more Sodium and 7.4 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.5 times more Calcium, 21.2 times more Copper, 1.9 times more Iron, 20 times more Magnesium, 4.4 times more Manganese, 7.1 times more Phosphorus, 57.3 times more Potassium and 9.8 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 6.3 times more Energy, 8.4 times more Omega 3, 5.9 times more Carbohydrate, 35.6 times more Fiber and 13 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.