Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	3.96% 115kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	79% 103g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	1% 0.72g	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	% 0.58g	g per day for Men 19-50 years
Fiber	16% 6.1g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cereals, CREAM OF WHEAT, 1 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	12.5% 0.15mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10% 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	8.15% 32.6μg	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	1.26% 1.13mg	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	2.93% 0.44mg	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 Red Kidney Beans with Liquids	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	4.1% 41mg	114% 1135mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	33.2% 0.3mg	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	22% 1.77mg	527% 42mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	83% 1.9mg	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	21.5% 150mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	3% 111g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans with Liquids vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 5 ounces of Canned Red Kidney Beans with Liquids have more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 7 times more Vitamin B1, 5.6 times more Vitamin B2, 12.3 times more Vitamin B3, 4.8 times more Vitamin B5 and 15.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.7 times more Potassium, 36.6 times more Sodium and 6.8 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 27.6 times more Calcium, 1.4 times more Copper, 23.8 times more Iron, 1.5 times more Magnesium, 4.6 times more Manganese, 1.6 times more Phosphorus and 2.2 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans with Liquids have 3.6 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 4.4 times more Energy, 9.7 times more Omega 6, 4.9 times more Carbohydrate and 2.3 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals, CREAM OF WHEAT, 1 minute cook time, dry offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6