Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, instant, dry VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	57.2% 1660kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.15% 1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	209% 271g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	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	% 1.8g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	297% 113g	38g per day for Men 19-50 years
Protein	86% 48g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	676% 6083μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	506% 6.07mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	424% 5.5mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	623% 8.1mg	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	405% 1619μg	447% 1787μg	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	0% 0mg	22.7% 20.4mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	162% 1619mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	1622% 130mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.7% 467mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, dry VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, instant, dry 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, instant, dry vs California Red Kidney Beans:

• 1 pound of Cereals, CREAM OF WHEAT, instant, dry has more Vitamin A, 2.5 times more Vitamin B1, 5.5 times more Vitamin B2, 8.7 times more Vitamin B3 and 4.5 times more Vitamin B6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.6 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and California Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin C
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, instant, dry vs California Red Kidney Beans:

• 1 pound of Cereals, CREAM OF WHEAT, instant, dry has 1.8 times more Calcium, 3.1 times more Iron, 6.3 times more Selenium and 51.9 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 5.1 times more Copper, 4.7 times more Magnesium, 3.9 times more Phosphorus, 13 times more Potassium and 2.6 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, instant, dry has 12.8 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 7.5 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and California Red Kidney Beans offer comparable quantities of Energy and Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6