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

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 84.5g
• California Red Kidney Beans: 91g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	% 0.33g	NA	g per day for Men 19-50 years
Fiber	9.8% 3.7g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California 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	53.5% 0.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.8% 7.16mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	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	NA	89.5% 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	4.55% 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	2.1% 0.31mg	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, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	74.5% 745mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	111% 1mg	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	338% 27mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	9.26% 39mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	39.5% 0.91mg	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% 336mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	3.98% 135mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	NA	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.77g	0.29% 10.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.8 times more Vitamin B3 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 1.4 times more Vitamin B5 and 4.7 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 4.2 times more Calcium, 3.2 times more Iron, 1.3 times more Manganese and 27.7 times more Sodium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 5.7 times more Copper, 3.7 times more Magnesium, 10 times more Potassium and 2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans contain similar levels of 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 kcal of Raw California Red Kidney Beans contain 6.1 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.