Comparing Nutrients in 1 pound Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	9.7% 281kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	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	19% 7.26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	16% 9.07g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 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, whole wheat hot natural cereal, cooked with water, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Canned Red Kidney Beans with Liquids:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.8 times more Vitamin B3 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 10.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Canned Red Kidney Beans with Liquids:

• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 11.6 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 4.1 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 3.7 times more Potassium, more Sodium and 1.3 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned Red Kidney Beans with Liquids contain similar levels of Water per one pound.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Energy, 3.4 times more Omega 3, 23.1 times more Sugars, 2.7 times more Fiber and 2.6 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.