Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 84.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	0.55% 0.4g	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	% 0.33g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	9.8% 3.7g	38g per day for Men 19-50 years
Protein	36% 20g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	44.8% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	5.85% 0.076mg	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	87.7% 351μg	NA	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	4.45% 4mg	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	1.25% 0.19mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	7.4% 74mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	9.26% 39mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	50.2% 1.16mg	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	51.6% 361mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	3.98% 135mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.26% 9.77g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 300 calories of Red Kidney Beans have 1.3 times more Vitamin B5 and 4.6 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.8 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 300 calories of Red Kidney Beans have 3.6 times more Copper, 3.2 times more Magnesium, 8.9 times more Potassium and 2.2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 10.1 times more Calcium, 4.5 times more Iron and 25.9 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 10.2 times more Omega 3, 3.6 times more Fiber and 2 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 6 in 300 calories.