Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, instant, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	25% 726kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	8.08% 1.37g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	35% 45.2g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	0.88% 0.64g	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	% 0.79g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	37.6% 21g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	296% 2661μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	221% 2.66mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.54mg	18.3% 0.24mg	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	177% 708μg	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	71% 708mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	47.6% 0.43mg	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	709% 56.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	29% 204mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, instant, dry vs Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, instant, dry have more Vitamin A, 8.4 times more Vitamin B1, 20.9 times more Vitamin B2, 30.9 times more Vitamin B3, 2.2 times more Vitamin B5, 14.9 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 16.8 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, instant, dry vs Boiled Kidney Beans:

• Cereals, CREAM OF WHEAT, instant, dry have 10.2 times more Calcium, 12.9 times more Iron, 18.2 times more Selenium and 571 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Phosphorus, 3.5 times more Potassium and 6.4 times more Water than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, instant, dry have 2.9 times more Energy, 2.8 times more Fat, 6.4 times more Omega 6, 3.3 times more Carbohydrate and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Omega 3 and 1.9 times more Fiber than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.