Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, dryVS Boiled Kidney Beans

Weight per 500 calories

Cereals, CREAM OF WHEAT, instant, dry

137g

Boiled Kidney Beans

394g

Cereals, CREAM OF WHEAT, instant, dry have 2.9 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, dry or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, instant, dry

12%

84%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, instant, dryvs Boiled 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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1.97%1.9g

Fat

2.03%1.97g

1.9 gvs1.97 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.95%0.3g

Saturated Fat

0.9%0.29g

0.3 gvs0.29 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7%0.11g

Omega 3

42%0.67g

0.11 gvs0.67 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.56%0.95g

Omega 6

2.5%0.43g

0.95 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.3%103g

Carbohydrate

69%89.8g

103 gvs89.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.75%0.55g

Sugars

1.74%1.26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.55 gvs1.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.55g

Sucrose

0.55 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.5g

Fiber

66.3%25g

4.5 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26%14.5g

Protein

61%34g

14.5 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, CREAM OF WHEAT, instant, dryvs Boiled Kidney Beans

204%1832μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1832 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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152%1.83mg

Vitamin B1

52.5%0.63mg

Thiamine

1.83 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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128%1.66mg

Vitamin B2

17.6%0.23mg

Riboflavin

1.66 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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152%24.4mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

24.4 mgvs2.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.65mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.65 mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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188%2.44mg

Vitamin B6

36.3%0.47mg

Pyridoxine

2.44 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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122%488μg

Vitamin B9

128%512μg

Folates and Folic Acid

488 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1%0.15mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.15 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.57%0.68μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

0.68 μgvs33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, CREAM OF WHEAT, instant, dryvs Boiled Kidney Beans

48.8%488mg

Calcium

13.8%138mg

488 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.8%0.3mg

Copper

94%0.85mg

0.3 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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488%39mg

Iron

109%8.74mg

39 mgvs8.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.4mg

Magnesium

39.4%165mg

46.4 mgvs165 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

73.6%1.7mg

NA mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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20%141mg

Phosphorus

77.6%543mg

141 mgvs543 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.62%157mg

Potassium

47%1594mg

157 mgvs1594 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.7%27.3μg

Selenium

7.87%4.33μg

27.3 μgvs4.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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52%780mg

Sodium

0.26%3.94mg

780 mgvs3.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.34mg

Zinc

35.8%3.94mg

1.34 mgvs3.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.38%14.2g

Water

7.12%264g

14.2 gvs264 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, instant, dry vs Boiled Kidney Beans:

Cereals, CREAM OF WHEAT, instant, dry have more Vitamin A, 2.9 times more Vitamin B1, 7.3 times more Vitamin B2, 10.7 times more Vitamin B3 and 5.2 times more Vitamin B6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B5, more Vitamin C and 48.4 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, dry.
Both Cereals, CREAM OF WHEAT, instant, dry and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
Both Cereals, CREAM OF WHEAT, instant, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, instant, dry vs Boiled Kidney Beans:

Cereals, CREAM OF WHEAT, instant, dry have 3.5 times more Calcium, 4.5 times more Iron, 6.3 times more Selenium and 198.1 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Copper, 3.6 times more Magnesium, 3.9 times more Phosphorus, 10.1 times more Potassium, 2.9 times more Zinc and 18.5 times more Water than Cereals, CREAM OF WHEAT, instant, dry.

Comparison of macro-nutrients per 500 calories:

Cereals, CREAM OF WHEAT, instant, dry have 2.2 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6 times more Omega 3, 5.6 times more Fiber and 2.4 times more Protein than Cereals, CREAM OF WHEAT, instant, dry.
Both Cereals, CREAM OF WHEAT, instant, dry and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, CREAM OF WHEAT, instant, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, CREAM OF WHEAT, instant, dryVS Cereals, CREAM OF WHEAT, instant, prepared with water, without saltBoiled Kidney BeansVS Cereals, CREAM OF WHEAT, instant, prepared with water, without saltCereals, CREAM OF WHEAT, instant, dryVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, dryVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, dry or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: