Comparing Nutrients in 100 calories Canned Kidney Beans VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Weight per 100 calories

• Canned Kidney Beans: 119g
• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt: 179g

Canned Kidney Beans have 1.5 times more energy per 100g than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt. It has average energy density when compared to other foods. Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt having low energy density.

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	0.17% 0.13g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0.13g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	8.2% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	4.53% 0.059mg	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	10.7% 43μg	11.6% 46.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	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	0.16% 0.024mg	0.36% 0.054mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.33% 0.075mg	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	17.4% 1.4mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	17.6% 0.41mg	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	15.3% 107mg	6.9% 48.2mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	NA	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	4.22% 0.46mg	11mg per day for Men 19-50 years
Water	2.5% 93g	4.17% 154g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Cooked With Water, Stove-top, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt?

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Canned Kidney Beans have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 3.1 times more Vitamin B3 and 2.1 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Canned Kidney Beans vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• 100 calories of Canned Kidney Beans have 2.1 times more Copper, 2.3 times more Magnesium, 2.2 times more Phosphorus, 6.9 times more Potassium and 49.3 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 5.5 times more Calcium, 6 times more Iron, 2 times more Manganese and 1.7 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain similar levels of Zinc per 100 calories.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Kidney Beans have 6.1 times more Omega 3, 17.6 times more Sugars, 7.2 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 2.8 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Kidney Beans provide inadequate amounts of Omega 6
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Fiber