Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	29% 840kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	27.5% 8.8g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	87% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	601% 781g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	230% 167g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	229% 87g	38g per day for Men 19-50 years
Protein	93% 52.2g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	NA	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	646% 8.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	594% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	677% 8.8mg	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	1815% 7260μg	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	13.3% 12mg	133% 120mg	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	1.33% 0.2mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	34% 340mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	510% 4.6mg	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	3688% 295mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	527% 3690mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	106% 3590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	229% 3440mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	649% 71.4mg	11mg per day for Men 19-50 years
Water	21% 780g	0.74% 27.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• Canned All Types Kidney Beans have 2.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 6.5 times more Vitamin B1, 16.5 times more Vitamin B2, 23.1 times more Vitamin B3, 11.9 times more Vitamin B6, 20.2 times more Vitamin B9, 10 times more Vitamin C and 162 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• Canned All Types Kidney Beans have 28.4 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 6.2 times more Calcium, 3.4 times more Copper, 25.2 times more Iron, 4.2 times more Magnesium, 4.1 times more Phosphorus, 1.5 times more Potassium, 7 times more Selenium and 15.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 4.5 times more Energy, 8.1 times more Fat, 6.2 times more Saturated Fat, 14 times more Omega 6, 5.4 times more Carbohydrate, 9 times more Sugars, 2 times more Fiber and 2.2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Omega 3 per 1 kg.
• Both Canned All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.