Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g

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

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	78% 101g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	% 0.57g	g per day for Men 19-50 years
Fiber	99% 37.7g	16% 6.13g	38g per day for Men 19-50 years
Protein	66% 37g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	California 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	66.8% 0.8mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	53% 8.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	9.86% 0.13mg	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	149% 597μg	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	7.58% 6.8mg	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	2.88% 0.43mg	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

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	29.5% 295mg	112% 1116mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	32.7% 0.29mg	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	177% 14mg	518% 41.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	15% 62.7mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	81.6% 1.88mg	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	87.7% 614mg	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.65% 9.75mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.43% 16g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 500 calories of California 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 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 500 calories of California Red Kidney Beans have 5.7 times more Copper, 3.9 times more Magnesium, 2.6 times more Phosphorus, 10.7 times more Potassium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 3.8 times more Calcium and 2.9 times more Iron than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain similar levels of Manganese per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 6.2 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.