Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.44% 71kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.059% 0.043g	3.6% 2.62g	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	% 2.62g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	16% 6.1g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	8.07% 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	6.02% 24μg	12.8% 51μg	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	0% 0mg	1.9% 1.7mg	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.6% 126mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	21.3% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	3.35% 134μg	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	70.7% 5.66mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	10.4% 0.24mg	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	3.24% 22.7mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	0.71% 24mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Canned Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt versus 5 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Canned Kidney Beans:

• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.4 times more Vitamin B3 than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 4.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 41 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Canned Kidney Beans:

• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 2.6 times more Calcium, 3.4 times more Iron and 3.1 times more Selenium than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 3.3 times more Copper, 5.4 times more Magnesium, 168 times more Manganese, 5.6 times more Phosphorus, 13.9 times more Potassium, 2.3 times more Sodium and 3.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Canned Kidney Beans contain similar levels of Water per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned All Types Kidney Beans contain 1.7 times more Energy, 6.8 times more Omega 3, 1.4 times more Carbohydrate, 61.7 times more Sugars, 8.6 times more Fiber and 3.6 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in five ounces.