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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.2% 355kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	3.48% 0.59g	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	55.2% 71.8g	46% 59.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	% 0.39g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	65.5% 25g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	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	63.3% 0.76mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.48mg	13% 2.06mg	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	6.92% 0.09mg	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	2.47% 0.37mg	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, 2 1/2 minute cook time, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	88.2% 882mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	400% 32mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	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	57% 398mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	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	22% 328mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry 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, 2 1/2 minute cook time, dry vs California Red Kidney Beans:

• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.1 times more Vitamin B3 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 1.3 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C

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

• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 4.5 times more Calcium, 3.4 times more Iron, 1.4 times more Manganese and 29.8 times more Sodium than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 5.3 times more Copper, 3.5 times more Magnesium, 9.3 times more Potassium and 1.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 10.9 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.3 times more Omega 3, 5.7 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and California Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6