Comparing Nutrients in 100 grams Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.9% 55kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	46% 59.8g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.13% 0.82mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	30.5% 0.4mg	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	7.5% 30μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.6% 126mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	122% 1.1mg	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	61% 4.88mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	43.5% 1mg	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	4% 28mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	0.68% 23mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.34% 86.5g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs California Red Kidney Beans:

• 100 g of Raw California Red Kidney Beans contain 5.5 times more Vitamin B1, 5.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 19.9 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin C than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6 and Vitamin C

Comparing minerals per 100 grams for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs California Red Kidney Beans:

• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 7.4 times more Water than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.5 times more Calcium, 25 times more Copper, 1.9 times more Iron, 20 times more Magnesium, 4.2 times more Manganese, 14.5 times more Phosphorus, 64.8 times more Potassium and 10.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw California Red Kidney Beans contain 6 times more Energy, 7.6 times more Omega 3, 5.6 times more Carbohydrate, 16.6 times more Fiber and 12.5 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy and Omega 3
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.