Comparing Nutrients in 14 ounces Oat Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oat Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	55.3% 1603kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	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	201% 261g	187% 243g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	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	159% 60.3g	38g per day for Men 19-50 years
Protein	104% 58g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Red 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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	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	31.8% 127μg	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	18.5% 2.78mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 218mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	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	198% 16mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	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	256% 1794mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oat Flour 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 Oat Flour vs Red Kidney Beans:

• 14 ounces of Oat Flour have 3.3 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.2 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Partially Debranned Oat Flour.
• Both Oat Flour and Red Kidney Beans provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oat Flour have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Partially Debranned Oat Flour 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 Oat Flour vs Red Kidney Beans:

• 14 ounces of Oat Flour have 3.6 times more Manganese and 10.6 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.5 times more Calcium, 1.6 times more Copper, 1.7 times more Iron and 3.7 times more Potassium than Partially Debranned Oat Flour.
• Both Oat Flour 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 Oat Flour have 8.6 times more Fat, 10.4 times more Saturated Fat and 14 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.5 times more Omega 3, 2.6 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Partially Debranned Oat Flour.
• Both Oat Flour and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6