Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	8.5% 246kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	110% 142g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.93g	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	% 0.77g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	32.4% 18g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	21.3% 0.26mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13.7% 0.18mg	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	36.7% 147μg	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	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	NA	4.9% 0.73mg	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

	Boiled California Red Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	13% 131mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	45.4% 0.41mg	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	74% 5.9mg	794% 63.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	118% 2.7mg	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	39% 272mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 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 7 ounces of Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 5.9 times more Vitamin B1, 6.7 times more Vitamin B2, 15.7 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Copper and 2.6 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 13.4 times more Calcium, 10.7 times more Iron, 4.3 times more Manganese, 2.9 times more Phosphorus, 82 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 2.9 times more Energy, 29.6 times more Omega 6, 3.2 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6