Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.16% 0.11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.96% 0.1mg	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	46% 184μg	4.96% 20μg	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	0.28% 0.043mg	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	13% 0.12mg	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	52% 4.17mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	NA	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	28.8% 201mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals, whole wheat hot natural cereal, cooked with water, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Boiled Red Kidney Beans have 2.3 times more Vitamin B1, 1.6 times more Vitamin B6, 9.3 times more Vitamin B9 and 21 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 1.5 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, whole wheat hot natural cereal, cooked with water, without salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• 5 ounces of Boiled Red Kidney Beans have 4 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 5.7 times more Potassium and 2.2 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 5 oz of Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 10.7 times more Selenium than Boiled Red Kidney Beans.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 2 times more Energy, 11.2 times more Omega 3, 1.7 times more Carbohydrate, 4.6 times more Fiber and 4.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 5 ounces of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 6 in five ounces.