Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	9%	9%	82%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Energy	45% 1310kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	241% 314g	130g per day for Men 19-50 years
Sugars	NA	138% 100g	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	66% 25g	38g per day for Men 19-50 years
Protein	173% 97g	64.8% 36.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	453% 5.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	473% 6.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	452% 72.3mg	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	559% 7.26mg	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	1308% 5231μg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Recommended Dietary Allowance
Calcium	77.4% 774mg	154% 1536mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	NA	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	1152% 92mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	NA	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	221% 1548mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	497% 54.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 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, QUAKER OAT CINNAMON LIFE 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, QUAKER OAT CINNAMON LIFE:

• 14 ounces of California Red Kidney Beans have 45 times more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 2.6 times more Vitamin B1, 7.1 times more Vitamin B2, 8.8 times more Vitamin B3, 4.6 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw California Red Kidney Beans.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE:

• 14 ounces of California Red Kidney Beans have 1.8 times more Magnesium and 5.7 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 2 times more Calcium, 2.5 times more Iron, 42.1 times more Sodium and 5.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 4 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE contain 16.4 times more Fat, 21.4 times more Saturated Fat and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE offer comparable quantities of Energy per 14 ounces.