Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	8%	13%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	California Red Kidney Beans	Recommended Dietary Allowance
Energy	51.5% 1492kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	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	245% 318g	183% 237g	130g per day for Men 19-50 years
Sugars	118% 85.5g	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	95% 36g	260% 99g	38g per day for Men 19-50 years
Protein	54% 30.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	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	787% 9.44mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.35mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	393% 63mg	51% 8.18mg	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	484% 6.3mg	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	1416% 5664μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	786% 19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	314% 283mg	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	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	NA	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	1593% 127mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	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	183% 1278mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	147% 2199mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	429% 47mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.29% 11g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal 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 ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs California Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 4.5 times more Vitamin B1, 6.2 times more Vitamin B2, 7.7 times more Vitamin B3, 4 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12 and 15.8 times more Vitamin C than California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal vs California Red Kidney Beans:

• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 3.4 times more Iron, 50.4 times more Sodium and 4.7 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain more Calcium, 2.1 times more Magnesium, 1.3 times more Phosphorus and 2.6 times more Potassium than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal have 22.4 times more Fat, 23.3 times more Saturated Fat and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.7 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal.
• Both Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal and California Red Kidney Beans offer comparable quantities of Energy per 14 ounces.