Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	590% 767g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	418% 303g	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	2.5% 1.8g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 297g	g per day for Men 19-50 years
Fiber	168% 64g	189% 72g	38g per day for Men 19-50 years
Protein	155% 86.7g	165% 93g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	769% 6920μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	891% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	771% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	734% 117mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1126% 14.6mg	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	370% 1480μg	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	0% 0mg	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	2% 0.3mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	35% 350mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	267% 2.4mg	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	1295% 104mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	999% 23mg	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	436% 3050mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	156% 17mg	11mg per day for Men 19-50 years
Water	18% 669g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Boiled All Types Kidney Beans have more Vitamin C and 6 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain more Vitamin A, 6.7 times more Vitamin B1, 17.3 times more Vitamin B2, 20.3 times more Vitamin B3, 2.8 times more Vitamin B5, 12.2 times more Vitamin B6 and 17 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Boiled All Types Kidney Beans have 10.5 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 7.4 times more Calcium, 4.7 times more Iron, 2.1 times more Magnesium, 5.3 times more Manganese, 2.2 times more Phosphorus, 15.3 times more Selenium, 505 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3.3 times more Omega 3 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 3 times more Energy, 9.5 times more Fat, 10.7 times more Saturated Fat, 14.3 times more Omega 6, 3.4 times more Carbohydrate and 94.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.