Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Canned Kidney Beans	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.85% 0.31g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.49% 0.35g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, WHEATENA, 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	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	2.07% 0.027mg	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	3.2% 12.8μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	8.98% 0.081mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	50.4% 1.16mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	3% 111g	3.27% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cereals, WHEATENA, cooked with water, with salt:

• Canned All Types Kidney Beans have 10.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 10.3 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 1.3 times more Vitamin B3 and 26.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cereals, WHEATENA, cooked with water, with salt:

• Canned All Types Kidney Beans have 2.4 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 3.1 times more Potassium and 1.2 times more Sodium than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 2.4 times more Calcium, 4.9 times more Manganese, 12.2 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals, WHEATENA, cooked with water, with salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.4 times more Energy, 4.6 times more Omega 3, 1.2 times more Carbohydrate, 7.4 times more Sugars, 2.2 times more Fiber and 2.6 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• While Cereals, WHEATENA, cooked with water, with salt contain 2.1 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.