Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49.3% 1429kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	183% 237g	130g per day for Men 19-50 years
Sugars	195% 141g	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	42% 30.6g	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	% 30g	NA	g per day for Men 19-50 years
Sucrose	% 79.4g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	260% 99g	38g per day for Men 19-50 years
Protein	64.6% 36g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	218% 1961μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	261% 3.14mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	121% 1.58mg	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	211% 845μg	391% 1564μg	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	3.1% 2.78mg	20% 18mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 933mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	485% 4.37mg	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	451% 36mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	173% 3.97mg	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	166% 1159mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	116% 1746mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	71.4% 7.86mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs California Red Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Vitamin B9 and 6.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs California Red Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.2 times more Calcium, 2 times more Manganese and 40 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw California Red Kidney Beans have similar amounts of Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 16 times more Fat, 16.8 times more Saturated Fat, 22.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Omega 3, 4.3 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.