Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS California Red Kidney Beans

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 141g
• California Red Kidney Beans: 152g

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

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.26% 0.052g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.8% 101g	69.7% 91g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	NA	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	% 0.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	99% 37.7g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California 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	89.2% 1.07mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.75% 0.13mg	46.3% 0.6mg	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	NA	149% 597μg	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	7.58% 6.8mg	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	3.47% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	124% 1242mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	185% 1.67mg	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	564% 45mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.93mg	66% 1.5mg	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	80% 561mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.48% 18g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs California Red Kidney Beans:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.8 times more Vitamin B3 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.4 times more Vitamin B5 and 4.7 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs California Red Kidney Beans:

• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 4.2 times more Calcium, 3.2 times more Iron, 1.3 times more Manganese and 27.7 times more Sodium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 5.7 times more Copper, 3.7 times more Magnesium, 10 times more Potassium and 2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw California Red Kidney Beans contain 6.1 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.