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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	49.3% 1429kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	69.6% 90g	130g per day for Men 19-50 years
Sugars	195% 141g	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	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	64.6% 36g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Boiled 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	260% 41.6mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	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	211% 845μg	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	3.1% 2.78mg	5.3% 4.76mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 933mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	353% 8.1mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	116% 1746mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	71.4% 7.86mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 4.9 times more Vitamin B1, 11.6 times more Vitamin B2, 18.1 times more Vitamin B3, 3.8 times more Vitamin B5, 9.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 13.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 3.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 8.4 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Selenium, 220 times more Sodium and 1.9 times more Zinc than Boiled Red Kidney Beans.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Boiled Red Kidney Beans contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.8 times more Energy, 8 times more Fat, 11.3 times more Omega 6, 3.3 times more Carbohydrate and 111.4 times more Sugars than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 4 times more Omega 3 and 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Boiled Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6