Comparing Nutrients in 14 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	48.3% 1401kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	NA	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	187% 243g	130g per day for Men 19-50 years
Sugars	112% 81g	11.5% 8.33g	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	88.8% 33.7g	159% 60.3g	38g per day for Men 19-50 years
Protein	80% 45g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	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	125% 1.5mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	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	38.7% 155μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.3mg	20% 18mg	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	12.4% 1.87mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	49.2% 492mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	NA	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	155% 12.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	203% 1421mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Red Kidney Beans:

• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have more Vitamin B12, 2.1 times more Vitamin C and 2.2 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 10.1 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Red Kidney Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E

Comparing minerals per 14 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Red Kidney Beans:

• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 1.5 times more Calcium and 29.5 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.1 times more Iron and 3.1 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 4.2 times more Fat, 6.8 times more Saturated Fat and 9.7 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 times more Fiber and 2 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.