Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	6.06% 176kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	78.3% 102g	130g per day for Men 19-50 years
Sugars	NA	0.92% 0.67g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	34.7% 13g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	23% 13g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.8% 0.13mg	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	26.2% 105μg	NA	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	NA	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	9.36% 94mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	32.4% 0.29mg	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	53% 4.22mg	567% 45.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	84.2% 1.94mg	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	27.7% 194mg	80.6% 564mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 5.9 times more Vitamin B1, 6.7 times more Vitamin B2, 15.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Copper and 2.6 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 13.4 times more Calcium, 10.7 times more Iron, 4.3 times more Manganese, 2.9 times more Phosphorus, 82 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 2.9 times more Energy, 29.6 times more Omega 6, 3.2 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6