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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	45% 1310kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.3% 3.3g	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	31.7% 5.4g	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	106% 77g	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	69% 26g	38g per day for Men 19-50 years
Protein	173% 97g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	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	423% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	455% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	550% 7.14mg	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	1295% 5179μg	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% 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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	77.4% 774mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	122% 1.1mg	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	1455% 116mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	403% 9.26mg	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	240% 1679mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	133% 1988mg	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 LIFE, plain 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 LIFE, plain 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 LIFE, plain:

• 14 ounces of California Red Kidney Beans have more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 2.4 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.5 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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 LIFE, plain:

• 14 ounces of California Red Kidney Beans have 4 times more Copper, 1.6 times more Magnesium and 5.3 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 1.8 times more Calcium, 3.1 times more Iron, 2.3 times more Manganese, 7.2 times more Selenium, 45.5 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 LIFE, plain contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 3.8 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 17.7 times more Fat, 23.1 times more Saturated Fat, 25.1 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, QUAKER OAT LIFE, plain offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6