Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oats	17%	16%	67%

Macro Nutrients

	Boiled Kidney Beans	Oats	Recommended Dietary Allowance
Energy	17.4% 504kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	56.6% 9.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	202% 263g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	111% 42g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	55.6% 222μg	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	5.3% 4.76mg	0% 0mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oats	Recommended Dietary Allowance
Calcium	14% 139mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	276% 2.5mg	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	110% 8.8mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.2% 548mg	297% 2076mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Oats:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B9 and more Vitamin C than Oats.
• While Oats contain 4.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 6.1 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oats have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Oats have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Oats:

• Boiled All Types Kidney Beans have 8.1 times more Water than Oats.
• While Oats contain 1.5 times more Calcium, 2.9 times more Copper, 2.1 times more Iron, 4.2 times more Magnesium, 11.4 times more Manganese, 3.8 times more Phosphorus, 23.1 times more Selenium and 4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oats have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 than Oats.
• While Oats contain 3.1 times more Energy, 13.8 times more Fat, 16.7 times more Saturated Fat, 22.4 times more Omega 6, 2.9 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.