Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt: 1000g

California Red Kidney Beans have 6.6 times more energy per 100g than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt. It has high energy density when compared to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt having low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	82% 107g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.7g	13% 5g	38g per day for Men 19-50 years
Protein	66% 37g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	11.5% 0.15mg	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	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	89% 890mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.7% 946μg	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	499% 40mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	0.43% 0.01mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	23.6% 871g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, CREAM OF WHEAT, Regular (10 Minute), Cooked With Water, With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 500 calories of California Red Kidney Beans have 1.6 times more Vitamin B5, 4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 500 calories of California Red Kidney Beans have 4.1 times more Copper, 4.8 times more Magnesium, 151.5 times more Manganese, 3.8 times more Phosphorus, 13.3 times more Potassium and 3 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 3 times more Calcium, 2.8 times more Iron, 5.8 times more Selenium, 77.4 times more Sodium and 48.9 times more Water than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Manganese and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 7.5 times more Fiber and 2.5 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.