Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Cereals, WHEATENA, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	4.28% 124kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	7.96% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	58% 75.6g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	24.5% 9.3g	33.7% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	22% 3.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	5.42% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	9.23% 0.12mg	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	18.5% 74μg	14.8% 59μg	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	NA	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	6.6% 66mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	36.7% 0.33mg	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	37.3% 2.98mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	229% 5.26mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	129% 70.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, WHEATENA, dry per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Cereals, WHEATENA, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Cereals, WHEATENA, dry:

• 100 grams of Boiled California Red Kidney Beans have 1.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Cereals, WHEATENA, dry.
• While 100 g of Cereals, WHEATENA, dry contain 2.3 times more Vitamin B2 and 6.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, WHEATENA, dry provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• Both Boiled California Red Kidney Beans as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Cereals, WHEATENA, dry:

• 100 g of Cereals, WHEATENA, dry contain 7.6 times more Calcium, 2.7 times more Magnesium, 16.5 times more Manganese, 2.8 times more Phosphorus, 58.9 times more Selenium and 5.1 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, WHEATENA, dry contain similar levels of Copper, Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals, WHEATENA, dry contain 2.9 times more Energy, 32.2 times more Fat, 3.4 times more Omega 3, 67.7 times more Omega 6, 3.4 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6