Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	43.8% 1270kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	146% 190g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	87% 63g	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	168% 64g	52.6% 20g	38g per day for Men 19-50 years
Protein	155% 86.7g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	169% 2.2mg	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	120% 480μg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	35% 350mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	91% 0.82mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	280% 6.43mg	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	114% 800mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	18% 669g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 kilogram of Boiled Kidney Beans has 2.7 times more Vitamin B9 and 16.8 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains more Vitamin A, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 kilogram of Boiled Kidney Beans has 2.6 times more Copper, 1.8 times more Magnesium, 1.7 times more Phosphorus, 5.7 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 1.7 times more Calcium, 1.5 times more Manganese, 1.5 times more Selenium and 111 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 1.3 times more Energy, 12.1 times more Omega 3, 1.2 times more Carbohydrate, 3.2 times more Fiber and 3.7 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 3.8 times more Omega 6 and 19.7 times more Sugars than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3