Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	91% 119g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	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	16% 63.5μg	195% 782μg	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	9.92% 8.93mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	243% 2.2mg	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	124% 9.9mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	86.3% 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	16% 113mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 6.1 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B5, 12 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs California Red Kidney Beans:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 4.1 times more Sodium and 7.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium, 21.2 times more Copper, 1.9 times more Iron, 20 times more Magnesium, 4.4 times more Manganese, 7.1 times more Phosphorus, 57.3 times more Potassium and 9.8 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 6.3 times more Energy, 8.4 times more Omega 3, 5.9 times more Carbohydrate, 35.6 times more Fiber and 13 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.