Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Kidney Beans

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 893g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.5 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 average in comparison to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Canned 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%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	5.02% 0.08g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	15% 11g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 11g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	34% 0.44mg	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	58% 232μg	53.6% 214μg	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	7.94% 7.14mg	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	1.8% 0.27mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.3% 24.4μg	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	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	112% 1116mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	89.3% 0.8mg	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	525% 42mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	43.5% 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	34.4% 241mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	21% 771g	12.6% 465g	3700g per day for Men 19-50 years

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.1 times more Vitamin B3 and 2.1 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K 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 Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin E in 500 kcal.

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 5.5 times more Calcium, 6 times more Iron, 2 times more Manganese and 1.7 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Copper, 2.3 times more Magnesium, 2.2 times more Phosphorus, 6.9 times more Potassium and 49.3 times more Sodium 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 Canned All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 2.8 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.1 times more Omega 3, 17.6 times more Sugars, 7.2 times more Fiber and 2.1 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 Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.