Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Canned Kidney Beans	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	18% 23.4g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	14% 5.36g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.9% 0.038mg	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	18% 71.4μg	3.47% 14μg	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	2.65% 2.4mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	11.5% 0.1mg	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	29% 2.32mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	71% 1.63mg	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	25.5% 179mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.6% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals, WHEATENA, cooked with water:

• Canned All Types Kidney Beans have 11.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 1.3 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals, WHEATENA, cooked with water:

• Canned All Types Kidney Beans have 2.6 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 3.1 times more Potassium and 148 times more Sodium than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 2.4 times more Calcium, 4.9 times more Manganese and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals, WHEATENA, cooked with water have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.5 times more Energy, 4.3 times more Omega 3, 1.2 times more Carbohydrate, 1.6 times more Fiber and 2.6 times more Protein than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 2.2 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.