Comparing Nutrients in 1 pound Cereals, WHEATENA, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, WHEATENA, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	56% 1619kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	36% 6.14g	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	264% 343g	214% 278g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	153% 58g	181% 69g	38g per day for Men 19-50 years
Protein	106% 59.4g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	67% 268μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	227% 2268mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	202% 16mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	1038% 24mg	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	249% 1742mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	65.6% 2232mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, dry VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, WHEATENA, dry 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, WHEATENA, dry vs Red Kidney Beans:

• 1 pound of Cereals, WHEATENA, dry has 1.7 times more Vitamin B3 and 16.4 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 8.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C and 2.4 times more Vitamin K than Cereals, WHEATENA, dry.
• 1 pound of Cereals, WHEATENA, dry have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, WHEATENA, dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, WHEATENA, dry vs Red Kidney Beans:

• 1 pound of Cereals, WHEATENA, dry has 6 times more Calcium, 4.7 times more Manganese, 22.1 times more Selenium and 1.6 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.1 times more Copper, 1.9 times more Iron and 2.8 times more Potassium than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Red Kidney Beans contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, WHEATENA, dry has 2.7 times more Fat, 5.9 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.3 times more Omega 3, 1.3 times more Sugars and 1.7 times more Protein than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Red Kidney Beans offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6