Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt: 909g

Boiled 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.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled 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 Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	74.6% 97g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	37.4% 27g	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	% 0.64g	g per day for Men 19-50 years
Fiber	66.3% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	61% 34g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	52.5% 0.63mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	14% 0.18mg	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	128% 512μg	68% 273μg	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	5.25% 4.72mg	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	0.79% 0.12mg	2.42% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	115% 1145mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	44.4% 0.4mg	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	109% 8.74mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	93% 2.15mg	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	77.6% 543mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	2.42% 36.4mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	7.12% 264g	21.3% 786g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• Boiled All Types Kidney Beans have 2.1 times more Copper, 2.3 times more Magnesium, 2.1 times more Phosphorus, 7.6 times more Potassium and 1.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 8.3 times more Calcium, 5.1 times more Iron, 1.3 times more Manganese and 3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 6.7 times more Omega 3, 1.8 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 Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain 3.9 times more Omega 6 and 21.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.