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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Boiled Kidney Beans	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	43.8% 1270kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0% 0g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	724% 941g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	% 200g	g per day for Men 19-50 years
Sucrose	NA	% 599g	g per day for Men 19-50 years
Fiber	168% 64g	0% 0g	38g per day for Men 19-50 years
Protein	155% 86.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	617% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	35% 350mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	18% 669g	0.68% 25g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 14.5 times more Vitamin B1, 2.6 times more Vitamin B3, 4 times more Vitamin B5, 5.5 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 13.8 times more Vitamin B2 than Boiled All Types Kidney Beans.

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

• Boiled All Types Kidney Beans have 6.5 times more Iron, 42 times more Magnesium, 8.6 times more Manganese, 13.5 times more Potassium, 16.7 times more Zinc and 26.7 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 63 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Calcium, Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled 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 3.1 times more Energy, 2.5 times more Fat, 4.1 times more Carbohydrate and 251.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.