Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.059% 0.043g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	1.64% 0.021mg	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	6.02% 24μg	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	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.35% 134μg	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	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	0.062% 0.001mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	0.71% 24mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3% 111g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with 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, regular (10 minute), cooked with water, with 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, regular (10 minute), cooked with water, with salt:

• 5 ounces of Canned Kidney Beans have 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 41 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 5 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 1.4 times more Vitamin B3 than Canned All Types Kidney Beans.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 5 ounces of Canned Kidney Beans have 3.3 times more Copper, 5.4 times more Magnesium, 168 times more Manganese, 5.6 times more Phosphorus, 13.9 times more Potassium, 2.3 times more Sodium and 3.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 5 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 2.6 times more Calcium, 3.4 times more Iron and 3.1 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain similar levels of Water per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.7 times more Energy, 6.8 times more Omega 3, 1.4 times more Carbohydrate, 61.7 times more Sugars, 8.6 times more Fiber and 3.6 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Omega 6 in five ounces.