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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 726kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.08% 1.37g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	91% 119g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	37.6% 21g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, dry	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.54mg	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	177% 708μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	71% 708mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	709% 56.8mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	29% 204mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	75.5% 1133mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, dry VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, instant, dry versus 7 oz of California 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 WHEAT, instant, dry vs California Red Kidney Beans:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, dry have more Vitamin A, 2.5 times more Vitamin B1, 5.5 times more Vitamin B2, 8.7 times more Vitamin B3 and 4.5 times more Vitamin B6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and California Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin C
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals, CREAM OF WHEAT, instant, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cereals, CREAM OF WHEAT, instant, dry have 1.8 times more Calcium, 3.1 times more Iron, 6.3 times more Selenium and 51.9 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5.1 times more Copper, 4.7 times more Magnesium, 3.9 times more Phosphorus, 13 times more Potassium and 2.6 times more Zinc than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, instant, dry have 12.8 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.5 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
• Both Cereals, CREAM OF WHEAT, instant, dry and California Red Kidney Beans offer comparable quantities of Energy and Omega 3 per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6