Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Energy	43.8% 1270kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	27.5% 8.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	87% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	601% 781g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	230% 167g	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	229% 87g	38g per day for Men 19-50 years
Protein	155% 86.7g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	646% 8.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	594% 95mg	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	677% 8.8mg	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	1815% 7260μg	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	133% 120mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Recommended Dietary Allowance
Calcium	35% 350mg	210% 2100mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	510% 4.6mg	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	3688% 295mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	271% 1140mg	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	527% 3690mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	106% 3590mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	229% 3440mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	649% 71.4mg	11mg per day for Men 19-50 years
Water	18% 669g	0.74% 27.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 4.7 times more Vitamin B1, 14.5 times more Vitamin B2, 16.5 times more Vitamin B3, 7.3 times more Vitamin B6, 5.6 times more Vitamin B9, 10 times more Vitamin C and 108 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

• Boiled All Types Kidney Beans have 24.3 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 6 times more Calcium, 2.1 times more Copper, 13.3 times more Iron, 2.7 times more Magnesium, 2.7 times more Phosphorus, 5.7 times more Selenium, 344 times more Sodium and 7.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.4 times more Omega 3 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 3 times more Energy, 9.8 times more Fat, 12.1 times more Saturated Fat, 13.7 times more Omega 6, 3.4 times more Carbohydrate, 52.1 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.