Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	50.4% 1461kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	9.84% 3.15g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	69.6% 90g	130g per day for Men 19-50 years
Sugars	164% 119g	1.75% 1.27g	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	0.99% 0.71g	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	% 2.02g	NA	g per day for Men 19-50 years
Sucrose	% 116g	NA	g per day for Men 19-50 years
Fiber	75.2% 28.6g	67% 25.4g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	229% 2064μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	36.6% 0.48mg	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	127% 508μg	129% 516μg	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	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	89.7% 897mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	95% 0.86mg	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	408% 32.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	74.2% 1.7mg	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	168% 1179mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	49.5% 1683mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	114% 62.7μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	134% 2008mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.67% 25g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 3.3 times more Vitamin B1, 15.6 times more Vitamin B2, 18.5 times more Vitamin B3, 3.3 times more Vitamin B5, 10 times more Vitamin B6 and 14.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 6.5 times more Calcium, 3.7 times more Iron, 2.1 times more Magnesium, 5.2 times more Manganese, 2.2 times more Phosphorus, 14.4 times more Selenium, 506 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.9 times more Energy, 9.3 times more Fat, 10.9 times more Saturated Fat, 14.5 times more Omega 6, 3.4 times more Carbohydrate and 93.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.