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

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 83.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Royal Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	% 0.34g	g per day for Men 19-50 years
Fiber	59.8% 22.7g	9.68% 3.68g	38g per day for Men 19-50 years
Protein	41.2% 23g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 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	29.6% 0.36mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	5.9% 0.077mg	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	89.6% 358μg	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	4.56% 4.1mg	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	1.73% 0.26mg	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

	Royal Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	12% 119mg	67% 669mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	19.6% 0.18mg	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	99% 7.93mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	8.95% 37.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	49% 1.13mg	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	53% 370mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.39% 5.85mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.26% 9.53g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Royal Red Kidney Beans have 1.4 times more Vitamin B5 and 4.7 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Raw Royal Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Royal Red Kidney Beans have 5.2 times more Copper, 3.3 times more Magnesium, 2.7 times more Phosphorus, 9.7 times more Potassium and 2.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 5.6 times more Calcium and 3.1 times more Iron than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain similar levels of Manganese per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 3.5 times more Omega 3, 6.2 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Royal Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide inadequate amounts of Omega 6 in 300 calories.