Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%

Macro Nutrients

	California Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Energy	16% 468kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	4.9% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	% 0.6g	g per day for Men 19-50 years
Fiber	93% 35.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	50.5% 0.66mg	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	140% 558μg	43% 172μg	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	7.1% 6.38mg	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	NA	3.1% 0.47mg	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

	California Red Kidney Beans	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Recommended Dietary Allowance
Calcium	27.6% 276mg	101% 1008mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	32% 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	166% 13.3mg	592% 47.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	80% 1.84mg	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	82% 574mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	6.38% 217mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 5 ounces of California Red Kidney Beans have 1.3 times more Vitamin B5, 3.3 times more Vitamin B9 and more Vitamin C than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 5 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry:

• 5 ounces of California Red Kidney Beans have 5.4 times more Copper, 3.6 times more Magnesium, 1.6 times more Phosphorus, 9.7 times more Potassium and 1.9 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 5 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 3.6 times more Calcium, 3.6 times more Iron, 1.3 times more Manganese, 6.3 times more Selenium and 11.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.3 times more Omega 3, 5.9 times more Fiber and 2.1 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• While 5 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry contain 10.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6