Comparing Nutrients in 100 grams Canned Kidney Beans VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Canned Kidney Beans	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	2.9% 84kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	8.4% 11g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.05% 0.76g	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	% 1.85g	% 0.07g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	3.25% 1.82g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	7.4% 0.096mg	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	9% 36μg	19.3% 77μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	9.7% 97mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	4.56% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.27% 50.7μg	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	14.6% 1.17mg	66.6% 5.33mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	8.52% 0.2mg	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	13% 90mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	8.4% 126mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.34% 86.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cereals, farina, enriched, cooked with water, with salt:

• Canned All Types Kidney Beans have more Vitamin C and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 1.3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Vitamin B1 per 100 g.
• Both Canned All Types Kidney Beans as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Cereals, farina, enriched, cooked with water, with salt:

• Canned All Types Kidney Beans have 3.3 times more Copper, 3.9 times more Magnesium, 2.4 times more Phosphorus, 10.3 times more Potassium, 2.3 times more Sodium and 2 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 2.9 times more Calcium, 4.6 times more Iron and 3.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 1.6 times more Energy, 11.7 times more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Sugars, 5.4 times more Fiber and 2.9 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• Both Canned All Types Kidney Beans as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.