Comparing Nutrients in 1 kilogram Canned Kidney Beans VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Canned Kidney Beans	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	29% 840kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	724% 941g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	1110% 805g	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	2.76% 2g	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	% 0g	% 200g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 599g	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	93% 52.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	617% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	17% 0.22mg	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	90% 360μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	4.44% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	34% 340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	278% 2.5mg	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	146% 11.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	21.7% 0.5mg	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	129% 900mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	21% 780g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Canned All Types Kidney Beans have 10.5 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 3 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 15.7 times more Vitamin B2 than Canned All Types Kidney Beans.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Canned All Types Kidney Beans have 3.4 times more Iron, 27 times more Magnesium, 3.4 times more Manganese, 7.9 times more Potassium, 4.7 times more Sodium, 7.7 times more Zinc and 31.1 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 1.9 times more Copper and 1.3 times more Phosphorus than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 4.6 times more Energy, 2.1 times more Fat, 6.5 times more Carbohydrate and 43.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.