Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt VS Boiled Kidney Beans

Weight per 500 calories

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 1000g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.5 times more energy per unit of mass than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt, which is average in comparison to other foods. Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	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	13% 5g	66.3% 25g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	30% 120μg	128% 512μg	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	0% 0mg	5.25% 4.72mg	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	1.33% 0.2mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	87% 870mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	23.4% 934μg	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	468% 37.4mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	73.6% 1.7mg	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	21.4% 150mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	23.7% 876g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 2.3 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.6 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 33.1 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt vs Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 6.3 times more Calcium, 4.3 times more Iron, 6.5 times more Selenium and 3.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 3.3 times more Magnesium, more Manganese, 3.6 times more Phosphorus, 10 times more Potassium and 3 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Comparison of macro-nutrients per 500 calories:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 2.4 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.6 times more Omega 3, 5 times more Fiber and 2.4 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.