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

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 546g

Boiled 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 Red Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Boiled 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	1.2% 1.2g	2.1% 2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	46% 17.5g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	31.5% 0.38mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	6.6% 66mg	68.7% 687mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	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	87% 6.94mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	10.4% 43.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	48% 335mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	3.7% 125mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	4.27% 158g	12.8% 472g	3700g per day for Men 19-50 years

Boiled 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 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 Red Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 300 calories of Boiled Red Kidney Beans have 2.6 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K 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 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled Red Kidney Beans.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin K
• Both Boiled 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 and Vitamin E in 300 calories.

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

• 300 calories of Boiled Red Kidney Beans have 2.4 times more Copper, 2.4 times more Magnesium, 2.2 times more Phosphorus, 7.6 times more Potassium and 1.9 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 10.4 times more Calcium, 3.8 times more Iron and 3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain similar levels of Manganese per 300 calories.
• 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 Red Kidney Beans have 6.6 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein 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 21.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled 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.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3
• Both Boiled 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 6 in 300 calories.