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

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 893g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 2.3 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.

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Boiled Red 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%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Boiled Red 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	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	5.02% 0.08g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.86% 0.63g	1.74% 1.26g	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	% 0.63g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	76.7% 29g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Boiled 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	41% 0.49mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	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	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	112% 1116mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	81.7% 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	34.4% 241mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	6.04% 205mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	21% 771g	7.12% 264g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt or Boiled Red Kidney Beans?

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

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.3 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 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 Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin K
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E in 500 calories.

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

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 10.1 times more Calcium, 3.6 times more Iron and 2.9 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.5 times more Copper, 2.5 times more Magnesium, 2.3 times more Phosphorus, 7.7 times more Potassium and 1.8 times more Zinc 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 Boiled Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 4.3 times more Omega 6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 8.2 times more Omega 3, 8.2 times more Fiber and 2.3 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 Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6