Comparing Nutrients in 100 grams Boiled Kidney Beans VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Boiled Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	3.48% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.65% 0.47g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.39g	g per day for Men 19-50 years
Fiber	17% 6.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	53% 8.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	6.92% 0.09mg	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	32.5% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	0.2% 0.03mg	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	3.5% 35mg	88.2% 882mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	23% 0.21mg	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	27.8% 2.22mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	59.4% 1.37mg	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	19.7% 138mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 4.8 times more Vitamin B1, 7.2 times more Vitamin B2, 14.7 times more Vitamin B3, 2.8 times more Vitamin B5 and 12.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Boiled All Types Kidney Beans have 2.5 times more Potassium and 5.8 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 25.2 times more Calcium, 14.4 times more Iron, 3.2 times more Manganese, 2.9 times more Phosphorus, 328 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 4.6 times more Omega 3 and 1.5 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 2.8 times more Energy, 2.8 times more Fat, 5.5 times more Omega 6, 3.1 times more Carbohydrate and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 100 g.