Comparing Nutrients in 100 calories Fortified Instant Oats VS California Red Kidney Beans

Weight per 100 calories

• Fortified Instant Oats: 27.6g
• California Red Kidney Beans: 30.3g

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

Which food has more nutrients per 100 calories - Fortified Instant Oats or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fortified Instant Oats	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.98% 0.68g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	14% 18g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	0.038% 0.028g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	7.27% 2.76g	20% 7.55g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.06% 0.014mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	9.25% 0.12mg	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	2.2% 8.84μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.7% 97mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	37% 0.33mg	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	85.4% 6.83mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	13% 0.3mg	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	16.7% 117mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	4.05% 60.8mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fortified Instant Oats vs California Red Kidney Beans:

• Dry Plain Fortified Instant Oats have more Vitamin A and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 4.8 times more Vitamin B2, 2.2 times more Vitamin B3, 5.4 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fortified Instant Oats vs California Red Kidney Beans:

• Dry Plain Fortified Instant Oats have 1.6 times more Calcium, 2.4 times more Iron, 3.1 times more Manganese, 6.6 times more Selenium and 18.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Copper, 1.4 times more Magnesium and 4.5 times more Potassium than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Plain Fortified Instant Oats have 25.2 times more Fat, 34.1 times more Saturated Fat and 41.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 2.7 times more Fiber and 2.2 times more Protein than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dry Plain Fortified Instant Oats as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.