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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	11.6% 337kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	58% 75.6g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	33.7% 13g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	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	50.7% 0.61mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	22% 3.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5.42% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	8.3% 83mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	129% 70.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.18% 6.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Red Kidney Beans vs Cereals, WHEATENA, dry:

• 100 grams of Red Kidney Beans have 8.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin C and 2.4 times more Vitamin K than Cereals, WHEATENA, dry.
• While 100 g of Cereals, WHEATENA, dry contain 1.7 times more Vitamin B3 and 16.4 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Cereals, WHEATENA, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Red Kidney Beans have 2.1 times more Copper, 1.9 times more Iron and 2.8 times more Potassium than Cereals, WHEATENA, dry.
• While 100 g of Cereals, WHEATENA, dry contain 6 times more Calcium, 4.7 times more Manganese, 22.1 times more Selenium and 1.6 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, WHEATENA, dry contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 3.3 times more Omega 3, 1.3 times more Sugars and 1.7 times more Protein than Cereals, WHEATENA, dry.
• While 100 g of Cereals, WHEATENA, dry contain 2.7 times more Fat and 5.9 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, WHEATENA, dry offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6