Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Royal Red Kidney Beans

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 536g
• Royal Red Kidney Beans: 91g

Raw Royal Red Kidney Beans have 5.9 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt, which is high in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.33% 1.08g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	41% 53g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	NA	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	5.64% 2.14g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	15.8% 8.84g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	27.8% 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	35% 139μg	89.6% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.56% 4.1mg	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	1.07% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	67% 670mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	101% 0.91mg	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	315% 25mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	44% 1mg	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	20.7% 145mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	3.62% 123mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	NA	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	12.5% 463g	0.29% 11g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Royal Red Kidney Beans Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Royal Red Kidney Beans:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 1.9 times more Vitamin B2, 2 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 5.6 times more Calcium, 3.2 times more Iron, 1.2 times more Manganese and 42.7 times more Water than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 4.1 times more Copper, 2.9 times more Magnesium, 2.6 times more Phosphorus, 10 times more Potassium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 12.2 times more Omega 6 than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 2.9 times more Omega 3, 10.6 times more Fiber and 2.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6