Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, prepared with water, without saltVS Canned Kidney Beans

Weight per 500 calories

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

807g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 1.4 times more energy per unit of mass than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt, which is average in comparison to other foods. Cereals, CREAM OF WHEAT, instant, prepared with water, without salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

12%

85%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, instant, prepared with water, without saltvs Canned 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%1.94g

Fat

3.7%3.57g

1.94 gvs3.57 g

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

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0.96%0.31g

Saturated Fat

2.62%0.84g

0.31 gvs0.84 g

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

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7.06%0.11g

Omega 3

30.5%0.49g

0.11 gvs0.49 g

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

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5.7%0.97g

Omega 6

3.7%0.63g

0.97 gvs0.63 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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81%105g

Carbohydrate

66.4%86.3g

105 gvs86.3 g

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

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0.78%0.56g

Sugars

15%11g

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

0.56 gvs11 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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%0.56g

Sucrose

%11g

0.56 gvs11 g

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

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12.7%4.84g

Fiber

67.4%25.6g

4.84 gvs25.6 g

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

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26.5%15g

Protein

55.5%31g

15 gvs31 g

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

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Vitamins

Cereals, CREAM OF WHEAT, instant, prepared with water, without saltvs Canned Kidney Beans

208%1871μg

Vitamin A

RAE, retinol activity equivalents

1871 μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

156%1.87mg

Vitamin B1

57.5%0.69mg

Thiamine

1.87 mgvs0.69 mg

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

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130%1.7mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.7 mgvs0.3 mg

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

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156%25mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

25 mgvs2.45 mg

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

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13.2%0.66mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

0.66 mgvs0.82 mg

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

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192%2.5mg

Vitamin B6

34%0.44mg

Pyridoxine

2.5 mgvs0.44 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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125%500μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

500 μgvs214 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

7.94%7.14mg

Ascorbic acid

0 mgvs7.14 mg

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

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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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1.08%0.16mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.16 mgvs0.12 mg

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

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0.67%0.81μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

0.81 μgvs24.4 μg

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

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Minerals

Cereals, CREAM OF WHEAT, instant, prepared with water, without saltvs Canned Kidney Beans

51.6%516mg

Calcium

20.2%202mg

516 mgvs202 mg

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

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38.5%0.35mg

Copper

89.3%0.8mg

0.35 mgvs0.8 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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500%40mg

Iron

87%6.96mg

40 mgvs6.96 mg

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

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11.5%48.4mg

Magnesium

38.3%161mg

48.4 mgvs161 mg

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

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0%0mg

Manganese

43.5%1mg

0 mgvs1 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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20.7%145mg

Phosphorus

76.5%536mg

145 mgvs536 mg

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

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4.74%161mg

Potassium

41.5%1411mg

161 mgvs1411 mg

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

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51.3%28.2μg

Selenium

9.74%5.36μg

28.2 μgvs5.36 μg

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

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55%823mg

Sodium

117%1762mg

823 mgvs1762 mg

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

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12.5%1.37mg

Zinc

25%2.74mg

1.37 mgvs2.74 mg

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

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18.4%681g

Water

12.6%465g

681 gvs465 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, prepared with water, without salt vs Canned Kidney Beans:

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.7 times more Vitamin B1, 5.6 times more Vitamin B2, 10.2 times more Vitamin B3, 5.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Vitamin C and 30.3 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Kidney Beans:

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.6 times more Calcium, 5.7 times more Iron, 5.3 times more Selenium and 1.5 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Copper, 3.3 times more Magnesium, more Manganese, 3.7 times more Phosphorus, 8.7 times more Potassium, 2.1 times more Sodium and 2 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Comparison of macro-nutrients per 500 calories:

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.5 times more Omega 6 and 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.3 times more Omega 3, 19.5 times more Sugars, 5.3 times more Fiber and 2.1 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Canned 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, prepared with water, without saltVS Cereals, MALT-O-MEAL, original, plain, dryCanned Kidney BeansVS Cereals, MALT-O-MEAL, original, plain, dryCereals, CREAM OF WHEAT, instant, prepared with water, without saltVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, instant, prepared with water, without saltVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: