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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 359kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	2.9% 2.1g	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	% 0.41g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	40% 15g	38g per day for Men 19-50 years
Protein	21% 11.8g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	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	61.7% 0.74mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.08mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.08% 0.092mg	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	NA	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	2.07% 0.31mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	80% 801mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	372% 29.8mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	48.3% 1.1mg	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	24% 167mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, CREAM OF WHEAT, 1 minute cook time, dry versus 100 g of 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, dry vs Red Kidney Beans:

• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.5 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E

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

• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 9.7 times more Calcium, 4.4 times more Iron and 1.2 times more Manganese than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 3.3 times more Copper, 3.1 times more Magnesium, 2.4 times more Phosphorus, 9 times more Potassium and 2.1 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.5 times more Omega 6 than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 7.5 times more Omega 3, 4.1 times more Sugars, 3.5 times more Fiber and 1.9 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6