Comparing Nutrients in 7 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	21% 27g	35% 45.2g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	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	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Boiled 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	11.6% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	6.95% 27.8μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	15.4% 1.23mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	19.6% 137mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.5% 166g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Boiled Kidney Beans:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.5 times more Vitamin B3 and 8 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and 21 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Boiled Kidney Beans:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.4 times more Manganese, 11.6 times more Selenium, 233 times more Sodium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Calcium, 2.6 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 5.7 times more Potassium and 2.1 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 7 ounces:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.7 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Energy, 11.3 times more Omega 3, 1.7 times more Carbohydrate, 4 times more Fiber and 4.3 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.