Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	47.7% 46.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	24.8% 7.93g	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	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	592% 769g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	414% 300g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	NA	% 293g	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	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	578% 5200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	698% 9.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	667% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	923% 12mg	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	320% 1280μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	29.3% 4.4mg	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	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	35% 350mg	226% 2260mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	261% 2.35mg	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	1028% 82.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	977% 22.5mg	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	424% 2970mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	287% 158μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	155% 17mg	11mg per day for Men 19-50 years
Water	18% 669g	1.7% 62.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains more Vitamin A, 3.3 times more Vitamin B1, 15.6 times more Vitamin B2, 18.5 times more Vitamin B3, 3.3 times more Vitamin B5, 10 times more Vitamin B6 and 14.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 6.5 times more Calcium, 3.7 times more Iron, 2.1 times more Magnesium, 5.2 times more Manganese, 2.2 times more Phosphorus, 14.4 times more Selenium, 506 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 3.3 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 2.9 times more Energy, 9.3 times more Fat, 10.9 times more Saturated Fat, 14.5 times more Omega 6, 3.4 times more Carbohydrate and 93.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Kidney Beans provide inadequate amounts of Omega 6