Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Fiber	130% 49.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	47% 0.61mg	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	195% 782μg	30.8% 123μg	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	9.92% 8.93mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	9.5% 0.085mg	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	232% 18.6mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	0% 0mg	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	115% 804mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.53% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 7 ounces of California Red Kidney Beans have 2.3 times more Vitamin B1, 9.5 times more Vitamin B5, 1.3 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain more Vitamin A and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 7 ounces of California Red Kidney Beans have 3 times more Calcium, 25.6 times more Copper, 1.9 times more Iron, 26.7 times more Magnesium, more Manganese, 22.5 times more Phosphorus, 74.5 times more Potassium and 15 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 7 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain 9.3 times more Sodium and 7.2 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Selenium per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.3 times more Energy, 6 times more Omega 3, 4.6 times more Carbohydrate, 41.5 times more Fiber and 13.2 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• Both Raw California Red Kidney Beans as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 6 in seven ounces.