Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	51.5% 16.5g	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	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	534% 695g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	258% 187g	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	203% 77g	38g per day for Men 19-50 years
Protein	155% 86.7g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	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	293% 3.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	97% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	98% 1.27mg	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	85% 340μg	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	31% 28mg	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	30% 4.5mg	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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	35% 350mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	NA	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	385% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	NA	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	18% 669g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, 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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Boiled Kidney Beans has 3.8 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 2.2 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin C and 15 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 1 kilogram of Boiled Kidney Beans has 1.3 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 1.8 times more Calcium, 1.4 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus, 337 times more Sodium and 2.2 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contains 3 times more Energy, 19.6 times more Fat, 22.6 times more Saturated Fat, 3 times more Carbohydrate and 58.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry offer comparable quantities of Fiber and Protein per one kilogram.