Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	9.7% 281kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	79.6% 103g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	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	19% 7.26g	76.4% 29g	38g per day for Men 19-50 years
Protein	16% 9.07g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Boiled 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	26.5% 0.32mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	16% 63.5μg	147% 590μg	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	7.26% 1.1mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	35% 2.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	44.7% 313mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.2% 379g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Boiled Kidney Beans:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.5 times more Vitamin B3 and 8 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and 21 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Boiled Kidney Beans:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.4 times more Manganese, 11.6 times more Selenium, 233 times more Sodium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Calcium, 2.6 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 5.7 times more Potassium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 1 pound:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.7 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Energy, 11.3 times more Omega 3, 1.7 times more Carbohydrate, 4 times more Fiber and 4.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.