Comparing Nutrients in 7 ounces Cereals, CREAM OF RICE, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, dry	7%	1%	92%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, CREAM OF RICE, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	25.3% 734kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	94% 122g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	5.75% 4.17g	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	3.66% 1.4g	79.4% 30g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, dry	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	60.6% 0.79mg	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	14.4% 57.5μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	705% 56.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	96% 2.2mg	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	35% 246mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, dry VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF RICE, dry versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF RICE, dry vs Red Kidney Beans:

• 7 ounces of Cereals, CREAM OF RICE, dry have 3.5 times more Vitamin B3 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 13.6 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, CREAM OF RICE, dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF RICE, dry vs Red Kidney Beans:

• 7 ounces of Cereals, CREAM OF RICE, dry have 4.3 times more Iron and 5.9 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 16.6 times more Calcium, 2.9 times more Copper, 6 times more Magnesium, 3.3 times more Phosphorus, 9.5 times more Potassium and 2.5 times more Zinc than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Red Kidney Beans contain similar levels of Manganese per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF RICE, dry have 1.3 times more Carbohydrate than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 14.9 times more Omega 3, 7 times more Sugars, 21.7 times more Fiber and 3.6 times more Protein than Cereals, CREAM OF RICE, dry.
• Both Cereals, CREAM OF RICE, dry and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cereals, CREAM OF RICE, dry provide inadequate amounts of Omega 3 and Fiber
• Both Cereals, CREAM OF RICE, dry as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.