Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals, WHEATENA, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	8.5% 246kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	15.8% 2.7g	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	115% 150g	130g per day for Men 19-50 years
Sugars	NA	4.38% 3.18g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	18.3% 0.24mg	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	29.3% 117μg	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	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	13% 131mg	99% 992mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	72.8% 0.65mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	454% 10.4mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, WHEATENA, dry per 7 oz

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

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Cereals, WHEATENA, dry.
• While 7 oz of Cereals, WHEATENA, dry contain 2.3 times more Vitamin B2 and 6.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, WHEATENA, dry provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Cereals, WHEATENA, dry 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, dry:

• 7 oz of Cereals, WHEATENA, dry contain 7.6 times more Calcium, 2.7 times more Magnesium, 16.5 times more Manganese, 2.8 times more Phosphorus, 58.9 times more Selenium and 5.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, WHEATENA, dry contain similar levels of Copper, Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, WHEATENA, dry contain 2.9 times more Energy, 32.2 times more Fat, 3.4 times more Omega 3, 67.7 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6