Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	45% 1310kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	39.7% 6.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	116% 84g	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	1.1% 0.79g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 81g	g per day for Men 19-50 years
Fiber	260% 99g	85.6% 32.5g	38g per day for Men 19-50 years
Protein	173% 97g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	194% 1746μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	237% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	228% 36.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	263% 3.42mg	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	391% 1564μg	190% 758μg	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	20% 18mg	0.44% 0.4mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	77.4% 774mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	152% 1.37mg	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	464% 37mg	412% 33mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	481% 11mg	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	230% 1607mg	200% 1401mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	110% 1651mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 14 ounces of California Red Kidney Beans have 2.1 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 14 ounces of California Red Kidney Beans have 3.2 times more Copper, 1.6 times more Magnesium and 4.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.8 times more Manganese and 37.8 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Calcium, Iron, Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 3 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 20.4 times more Fat, 22.4 times more Saturated Fat and 31.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6