Comparing Nutrients in 1 pound Cereals, WHEATENA, cooked with water, with salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	9.23% 268kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	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	1.56% 1.13g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	24% 9.07g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	10.2% 41μg	41% 163μg	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	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	16% 2.4mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	36.3% 363mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	31.8% 2.54mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	39% 272mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.5% 387g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water, with salt VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, WHEATENA, cooked with water, with salt versus 1 lb of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, WHEATENA, cooked with water, with salt vs Canned Kidney Beans:

• 1 pound of Cereals, WHEATENA, cooked with water, with salt has 1.3 times more Vitamin B3 and 26.5 times more Vitamin E than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 10.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4 times more Vitamin B9 and 10.3 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• 1 pound of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, WHEATENA, cooked with water, with salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, WHEATENA, cooked with water, with salt vs Canned Kidney Beans:

• 1 pound of Cereals, WHEATENA, cooked with water, with salt has 2.4 times more Calcium, 4.9 times more Manganese, 12.2 times more Selenium and 1.5 times more Zinc than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 2.4 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 3.1 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Canned Kidney Beans contain similar levels of Sodium and Water per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned All Types Kidney Beans contains 1.4 times more Energy, 4.6 times more Omega 3, 7.4 times more Sugars, 2.2 times more Fiber and 2.6 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Canned Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Cereals, WHEATENA, cooked with water, with salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.