Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	43.8% 1270kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	45.7% 44.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	598% 777g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	268% 194g	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	174% 66g	38g per day for Men 19-50 years
Protein	155% 86.7g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1067% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	1146% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	1074% 172mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	143% 7.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1385% 18mg	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	3263% 13050μg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	35% 350mg	351% 3510mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	308% 2.77mg	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	3666% 293mg	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	1014% 23.3mg	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	604% 4230mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	418% 230μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	334% 5010mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	1253% 138mg	11mg per day for Men 19-50 years
Water	18% 669g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 1 kilogram of Boiled Kidney Beans has 7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 8 times more Vitamin B1, 25.7 times more Vitamin B2, 29.7 times more Vitamin B3, 3.3 times more Vitamin B5, 15 times more Vitamin B6, 10 times more Vitamin B9 and 20.3 times more Vitamin E than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 1 kilogram of Boiled Kidney Beans has 1.4 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 10 times more Calcium, 1.3 times more Copper, 13.2 times more Iron, 2.3 times more Magnesium, 5.4 times more Manganese, 3.1 times more Phosphorus, 20.9 times more Selenium, 501 times more Sodium and 13.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 2.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 2.9 times more Energy, 8.9 times more Fat, 11.4 times more Saturated Fat, 12.6 times more Omega 6, 3.4 times more Carbohydrate and 60.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Kidney Beans provide inadequate amounts of Omega 6