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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Royal Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	16% 466kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	63.6% 82.7g	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	93% 35.3g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	64% 36g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Royal 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	46% 0.55mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	139% 557μg	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	7.1% 6.38mg	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

	Royal Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	18.6% 186mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	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	154% 12.3mg	567% 45.4mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	82.2% 575mg	80.6% 564mg	700mg per day for Men 19-50 years
Potassium	56% 1908mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal 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 Royal 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 Royal Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 ounces of Royal Red Kidney Beans have 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C 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 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 4 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C

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

• 5 ounces of Royal Red Kidney Beans have 4.9 times more Copper, 3 times more Magnesium, 8.4 times more Potassium and 2 times more Zinc 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 6.7 times more Calcium, 3.7 times more Iron and 25.2 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Royal Red Kidney Beans have 4.1 times more Omega 3, 5.7 times more Fiber and 2.2 times more Protein 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 6.1 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6