Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Red Kidney Beans	Recommended Dietary Allowance
Energy	51% 1476kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	187% 243g	130g per day for Men 19-50 years
Sugars	85.2% 61.8g	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	90% 34g	159% 60.3g	38g per day for Men 19-50 years
Protein	81% 45.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	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	39.7% 0.52mg	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	35.7% 143μg	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	0% 0mg	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	119% 18mg	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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Red Kidney Beans	Recommended Dietary Allowance
Calcium	23% 230mg	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	202% 16mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	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	243% 1703mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	57% 1941mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	173% 2592mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.43% 16g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal 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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 1.5 times more Vitamin B2 and 21.4 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.1 times more Vitamin B6, 10.9 times more Vitamin B9 and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 54.4 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.4 times more Calcium, 1.6 times more Iron and 2.8 times more Potassium than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal 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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 4.8 times more Fat, 5.8 times more Saturated Fat, 1.2 times more Carbohydrate and 7.4 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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal and Red Kidney Beans offer comparable quantities of Energy per 14 ounces.