Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.83% 111kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	5.06% 3.67g	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	% 0.14g	% 3.67g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	12.2% 0.16mg	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	13% 51.6μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	25% 248mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	32.4% 0.29mg	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	117% 9.33mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	25% 0.58mg	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	7.65% 53.6mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt versus 7 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B6 and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 4.3 times more Calcium and 3.8 times more Iron than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.5 times more Copper, 3.8 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus, 11.3 times more Potassium, 64 times more Sodium and 2.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Energy, 5.7 times more Omega 3, 1.3 times more Carbohydrate, 26.4 times more Sugars, 10.8 times more Fiber and 3.2 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.