Comparing Nutrients in 14 ounces California Red Kidney Beans VS Oats

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oats	17%	16%	67%

Macro Nutrients

	California Red Kidney Beans	Oats	Recommended Dietary Allowance
Energy	45% 1310kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	15% 4.83g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	56.6% 9.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	202% 263g	130g per day for Men 19-50 years
Sugars	NA	NA	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	111% 42g	38g per day for Men 19-50 years
Protein	173% 97g	120% 67g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	252% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	290% 87μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	391% 1564μg	55.6% 222μg	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	NA	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	Oats	Recommended Dietary Allowance
Calcium	77.4% 774mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	276% 2.5mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	167% 703mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1411% 635μg	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	297% 2076mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	50% 1703mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	143% 15.8mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.88% 32.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Oats per 14 oz

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

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

• 14 ounces of California Red Kidney Beans have 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Oats.
• While 14 oz of Oats contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B5 than Raw California Red Kidney Beans.
• 14 ounces of Oats have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Oats 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 Oats:

• 14 ounces of California Red Kidney Beans have 3.6 times more Calcium, 1.8 times more Copper, 2 times more Iron and 3.5 times more Potassium than Oats.
• While 14 oz of Oats contain 4.9 times more Manganese, 1.3 times more Phosphorus, 7.9 times more Selenium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oats contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.3 times more Fiber and 1.4 times more Protein than Oats.
• While 14 oz of Oats contain 27.6 times more Fat, 33.8 times more Saturated Fat, 1.3 times more Omega 3 and 44.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oats offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6