Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.76% 254kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	11.6% 8.4g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 8.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	26% 0.34mg	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	33% 132μg	41% 163μg	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	6.05% 5.44mg	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	1.2% 0.18mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	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, stove-top, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	47% 472mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	68% 0.61mg	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	232% 18.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	33% 0.76mg	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	30.5% 213mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.6% 391g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Kidney Beans:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Canned Kidney Beans:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 3.1 times more Calcium and 3.5 times more Iron than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.8 times more Copper, 3.9 times more Magnesium, 1.9 times more Phosphorus, 10.3 times more Potassium, 8.7 times more Sodium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned All Types Kidney Beans have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans contain 1.5 times more Energy, 13.7 times more Omega 3, 26.4 times more Sugars, 6.1 times more Fiber and 3.6 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 lb.