Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 546g

Boiled California Red Kidney Beans have 2.3 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	2.1% 2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	NA	22.4% 16.3g	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	% 0.38g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	39.4% 22g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	8.4% 0.11mg	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	44.8% 179μg	41% 164μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	16% 160mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	26.7% 0.24mg	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	90% 7.2mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	10.4% 43.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	56% 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	47.4% 331mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	3.7% 125mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	4.38% 162g	12.8% 472g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Microwaved, Without Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 300 calories of Boiled California Red Kidney Beans have 2.3 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B9 per 300 calories.
• Both Boiled California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 300 calories of Boiled California Red Kidney Beans have 2.9 times more Copper, 2.7 times more Magnesium, 2.2 times more Phosphorus, 8.1 times more Potassium and 1.5 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 4.3 times more Calcium, 3.7 times more Iron, 1.7 times more Manganese and 2.9 times more Water than Boiled California Red Kidney Beans.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 2.8 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.