Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Boiled 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%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8.76% 254kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	2% 1.45g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	70.2% 39.3g	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	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	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	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	47% 472mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.6% 391g	8.2% 304g	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 Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.4 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9, 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 Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Boiled 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 Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 3 times more Calcium, 1.8 times more Iron, 34 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Copper, 6 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 17.6 times more Potassium and 4.5 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans contain 2.3 times more Energy, 28.3 times more Omega 3, 1.9 times more Carbohydrate, 9.1 times more Fiber and 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 as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.