Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals, WHEATENA, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	0.68% 0.5g	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	48.6% 18.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	4.47% 18μg	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	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, WHEATENA, cooked with water, with salt	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	12.6% 0.11mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	70.5% 1.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.6% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, WHEATENA, cooked with water, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cereals, WHEATENA, cooked with water, with salt 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, WHEATENA, cooked with water, with salt:

• 7 ounces of Boiled California Red Kidney Beans have 11.7 times more Vitamin B1, 2.8 times more Vitamin B2, 5.2 times more Vitamin B5, 5.5 times more Vitamin B6 and 8.2 times more Vitamin B9 than Cereals, WHEATENA, cooked with water, with salt.
• Both Boiled California Red Kidney Beans and Cereals, WHEATENA, cooked with water, with salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cereals, WHEATENA, cooked with water, with salt:

• 7 ounces of Boiled California Red Kidney Beans have 5.1 times more Copper, 5.3 times more Iron, 2.3 times more Magnesium, 2.3 times more Phosphorus, 5.4 times more Potassium and 1.2 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• While 7 oz of Cereals, WHEATENA, cooked with water, with salt contain 2.6 times more Manganese, 9.2 times more Selenium, 59.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, WHEATENA, cooked with water, with salt contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Energy, 1.8 times more Omega 3, 1.9 times more Carbohydrate, 4.7 times more Fiber and 4.5 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• 7 ounces of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 6 in seven ounces.