Comparing Nutrients in 14 ounces California Red Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oat Milk	14%	15%	71%

Macro Nutrients

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	45% 1310kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	173% 97g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	4.96% 0.79mg	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	0% 0mg	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	4.76% 19μg	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	27.3% 164IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	77.4% 774mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	44% 0.4mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	86.3% 2mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Oat Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Oat Milk:

• 14 ounces of California Red Kidney Beans have 5.3 times more Vitamin B1, 10.3 times more Vitamin B3, more Vitamin B6, 82.1 times more Vitamin B9 and more Vitamin C than Oat Milk.
• While 14 oz of Oat Milk contain more Vitamin A and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Milk provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• 14 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Oat Milk:

• 14 ounces of California Red Kidney Beans have 1.6 times more Calcium, 11 times more Copper, 13.4 times more Iron, 7.7 times more Magnesium, 2 times more Manganese, 6.6 times more Phosphorus, 30 times more Potassium and 5.1 times more Zinc than Oat Milk.
• While 14 oz of Oat Milk contain 1.3 times more Selenium, 4.1 times more Sodium and 7.4 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 6.2 times more Energy, more Omega 3, 6.2 times more Carbohydrate, 16.6 times more Fiber and 12.8 times more Protein than Oat Milk.
• 14 ounces of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in 14 ounces.