Comparing Nutrients in 14 ounces Oat Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	55.3% 1603kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	69.6% 90g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	0% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	67% 25.4g	38g per day for Men 19-50 years
Protein	104% 58g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	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	31.8% 127μg	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	0% 0mg	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	18.5% 2.78mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	95% 0.86mg	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	198% 16mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	74.2% 1.7mg	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	256% 1794mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.92% 34g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Flour vs Boiled Kidney Beans:

• Partially Debranned Oat Flour has 4.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Partially Debranned Oat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Flour vs Boiled Kidney Beans:

• Partially Debranned Oat Flour has 1.6 times more Calcium, 2 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 9.3 times more Manganese, 3.3 times more Phosphorus, 30.9 times more Selenium, 19 times more Sodium and 3.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.8 times more Water than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Partially Debranned Oat Flour has 3.2 times more Energy, 18.2 times more Fat, 22 times more Saturated Fat, 29.5 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Partially Debranned Oat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.