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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	5.54% 161kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	110% 142g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.77g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	794% 63.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	34% 508mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 7 ounces of Canned Red Kidney Beans with Liquids have more Vitamin K 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 7.2 times more Vitamin B1, 6.2 times more Vitamin B2, 17.2 times more Vitamin B3, 4.8 times more Vitamin B5 and 18.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Potassium and 6.7 times more Water 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 30.4 times more Calcium, 1.4 times more Copper, 25.6 times more Iron, 1.5 times more Magnesium, 4.7 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Sodium and 2.2 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Omega 3 and 3.9 times more Sugars 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 4.4 times more Energy, 7.1 times more Omega 6, 4.8 times more Carbohydrate and 2.2 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6