Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	45% 1310kcal	52% 1504kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	91% 66.2g	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	260% 99g	86.7% 33g	38g per day for Men 19-50 years
Protein	173% 97g	80.7% 45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	260% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	237% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	269% 3.5mg	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	716% 2866μg	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	50.7% 45.6mg	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	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	77.4% 774mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	209% 1.9mg	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	1454% 116mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	525% 12mg	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	210% 1472mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	92% 1377mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 ready-to-eat, QUAKER, Oatmeal Squares:

• 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain more Vitamin A, 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.6 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 14 ounces of California Red Kidney Beans have 2.3 times more Copper, 1.4 times more Magnesium and 4.2 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 3.1 times more Iron, 3 times more Manganese, 2.2 times more Selenium, 31.5 times more Sodium and 2.8 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares contain similar levels of Calcium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.2 times more Omega 3, 3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 14 oz of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 19.3 times more Fat, 24.3 times more Saturated Fat, 26.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6