Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Energy	43.8% 1270kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	82% 79.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	44.7% 14.3g	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	484% 629g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	19.7% 14.3g	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	376% 143g	38g per day for Men 19-50 years
Protein	155% 86.7g	304% 170g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	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	808% 9.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	84.6% 1.1mg	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	95% 380μg	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	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	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Calcium	35% 350mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	333% 3mg	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	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	574% 2410mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	2478% 57mg	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	991% 6940mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	170% 5790mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	382% 42mg	11mg per day for Men 19-50 years
Water	18% 669g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• Boiled All Types Kidney Beans have 3.4 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 6.1 times more Vitamin B1, 5.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• Boiled All Types Kidney Beans have more Selenium and 7.5 times more Water than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 2.3 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 5.7 times more Magnesium, 13.3 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium and 4.2 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 2.9 times more Energy, 15.9 times more Fat, 19.6 times more Saturated Fat, 2.8 times more Carbohydrate, 4.5 times more Sugars, 2.2 times more Fiber and 2 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.