Comparing Nutrients in 14 ounces Oat Milk VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.32% 212kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	68.4% 89g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	15.7% 5.95g	97% 37g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	31.8% 0.41mg	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	4.76% 19μg	73.4% 294μg	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	27.3% 164IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 490mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	127% 1.15mg	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	34.7% 2.78mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	55% 1.26mg	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	35% 245mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oat Milk versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oat Milk vs Boiled California Red Kidney Beans:

• 14 ounces of Oat Milk have more Vitamin A, 3.2 times more Vitamin B2 and more Vitamin D than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, more Vitamin B6 and 15.4 times more Vitamin B9 than Oat Milk.
• 14 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• Both Oat Milk as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oat Milk vs Boiled California Red Kidney Beans:

• 14 ounces of Oat Milk have 1.9 times more Calcium, 1.6 times more Manganese, 3.6 times more Selenium, 11.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.9 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 8.4 times more Potassium and 1.7 times more Zinc than Oat Milk.
• 14 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 2.3 times more Energy, more Omega 3, 2.3 times more Carbohydrate, 6.2 times more Fiber and 4.8 times more Protein than Oat Milk.
• 14 ounces of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Oat Milk as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.