Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.82% 227kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	214% 278g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	13% 9.53g	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	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	181% 69g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	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	13.6% 54.4μg	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	0.6% 0.091mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	39.5% 395mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	10.6% 424μg	0.25% 9.98μg	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	212% 17mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	219% 5.04mg	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	9.7% 68mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.6mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.7% 397g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt versus 1 lb of 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, regular (10 minute), cooked with water, without salt vs Red Kidney Beans:

• 1 lb of Raw Red Kidney Beans contains 11.1 times more Vitamin B1, 8.6 times more Vitamin B2, 4.1 times more Vitamin B3, 11 times more Vitamin B5, 30.5 times more Vitamin B6, 32.8 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Red Kidney Beans:

• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt has 42.5 times more Fluoride and 7.5 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 17.5 times more Copper, 1.8 times more Iron, 27.6 times more Magnesium, more Manganese, 27.1 times more Phosphorus, 84.9 times more Potassium and 21.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Red Kidney Beans contain similar levels of Calcium and Selenium per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 1 pound of Red Kidney Beans lack sufficient amounts of Fluoride

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 6.7 times more Energy, 29.8 times more Omega 3, 5.8 times more Carbohydrate, 70 times more Sugars, 30.4 times more Fiber and 15.6 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.