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Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dryVS California Red Kidney Beans

Weight per 500 calories

Cereals, CREAM OF WHEAT, 1 minute cook time, dry
139g
California Red Kidney Beans
152g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, 1 minute cook time, dry
13%
4%
83%
California Red Kidney Beans
29%
1%
70%
500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, 1 minute cook time, dryvs California Red Kidney Beans
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.1%2.05g
Fat
0.39%0.38g
2.05 gvs0.38 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.41g
Saturated Fat
0.17%0.055g
0.41 gvs0.055 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.18%0.067g
Omega 3
7.95%0.13g
0.067 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.56%1.1g
Omega 6
0.48%0.082g
1.1 gvs0.082 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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78%101g
Carbohydrate
69.7%91g
101 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.98%0.71g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.71 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.57g
Sucrose
NA
0.57 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16%6.13g
Fiber
99%37.7g
6.13 gvs37.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29.3%16.4g
Protein
66%37g
16.4 gvs37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, CREAM OF WHEAT, 1 minute cook time, dryvs California Red Kidney Beans
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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86%1.03mg
Vitamin B1
66.8%0.8mg
Thiamine
1.03 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40%0.52mg
Vitamin B2
25.5%0.33mg
Riboflavin
0.52 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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53%8.46mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
8.46 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.86mg
Vitamin B5
23.6%1.2mg
Pantothenic acid
0.86 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.86%0.13mg
Vitamin B6
46.3%0.6mg
Pyridoxine
0.13 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
149%597μg
Folates and Folic Acid
NA μgvs597 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
7.58%6.8mg
Ascorbic acid
0 mgvs6.8 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.88%0.43mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.43 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, CREAM OF WHEAT, 1 minute cook time, dryvs California Red Kidney Beans
112%1116mg
Calcium
29.5%295mg
1116 mgvs295 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.7%0.29mg
Copper
185%1.67mg
0.29 mgvs1.67 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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518%41.4mg
Iron
177%14mg
41.4 mgvs14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.7mg
Magnesium
57.7%242mg
62.7 mgvs242 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81.6%1.88mg
Manganese
66%1.5mg
1.88 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33.2%233mg
Phosphorus
87.7%614mg
233 mgvs614 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.2%210mg
Potassium
66.4%2258mg
210 mgvs2258 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
8.8%4.85μg
NA μgvs4.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.65%9.75mg
Sodium
1.1%16.7mg
9.75 mgvs16.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.9mg
Zinc
35%3.86mg
1.9 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.43%16g
Water
0.48%18g
16 gvs18 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs California Red Kidney Beans:
Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs California Red Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cereals, CREAM OF WHEAT, 1 minute cook time, dryVS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltCalifornia Red Kidney BeansVS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without saltCereals, CREAM OF WHEAT, 1 minute cook time, dryVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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