Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	13% 16.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.14% 0.099g	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	% 2.62g	% 0.099g	g per day for Men 19-50 years
Fiber	16% 6.1g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	7.57% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	3.4% 0.044mg	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	12.8% 51μg	10.3% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	5.67% 0.051mg	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	20.7% 1.66mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	11.6% 0.27mg	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	18.2% 128mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	0.96% 32.6mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3% 111g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 5 ounces of Canned Kidney Beans have 1.2 times more Vitamin B1, 2.4 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned All Types Kidney Beans.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 5 ounces of Canned Kidney Beans have 3.8 times more Copper, 3.9 times more Magnesium, 1.9 times more Phosphorus, 10.3 times more Potassium, 8.7 times more Sodium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 3.1 times more Calcium and 3.5 times more Iron than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.5 times more Energy, 13.7 times more Omega 3, 1.2 times more Carbohydrate, 26.4 times more Sugars, 6.1 times more Fiber and 3.6 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 6 in five ounces.