Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	50.8% 1472kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	221% 287g	183% 237g	130g per day for Men 19-50 years
Sugars	169% 122g	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	72% 27.4g	260% 99g	38g per day for Men 19-50 years
Protein	62.5% 35g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.04mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.75mg	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	237% 949μg	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	3.53% 3.18mg	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	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	118% 1179mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	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	531% 42.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	384% 8.83mg	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	168% 1175mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	137% 2048mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.9% 33g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 14 oz of California 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, raisins, dates and walnuts, dry vs California Red Kidney Beans:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.7 times more Vitamin B1, 4.6 times more Vitamin B2, 5.8 times more Vitamin B3 and 3 times more Vitamin B6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B9 and 5.6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and California Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs California Red Kidney Beans:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.5 times more Calcium, 2.2 times more Manganese, 5.1 times more Selenium and 46.9 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 4 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and California Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 27.9 times more Fat, 29.7 times more Saturated Fat, 5.4 times more Omega 3, 51.5 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.6 times more Fiber and 2.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and California Red Kidney Beans offer comparable quantities of Energy per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6