Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	42.8% 1240kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	52.6% 51g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	573% 745g	130g per day for Men 19-50 years
Sugars	NA	292% 211g	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	2.76% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 204g	g per day for Men 19-50 years
Fiber	245% 93g	216% 82g	38g per day for Men 19-50 years
Protein	163% 91g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	489% 4400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	598% 7.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	625% 8.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	663% 8.6mg	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	185% 740μg	478% 1910μg	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	1.1% 1mg	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	NA	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	66% 660mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	383% 3.45mg	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	373% 30mg	1039% 83mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	1213% 28mg	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	196% 1370mg	504% 3530mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	236% 26mg	11mg per day for Men 19-50 years
Water	18% 669g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains more Vitamin A, 5.6 times more Vitamin B1, 13.1 times more Vitamin B2, 17 times more Vitamin B3, 4.3 times more Vitamin B5, 8.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 3.5 times more Calcium, 2.8 times more Iron, 2.1 times more Magnesium, 8.8 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Selenium, 104 times more Sodium and 3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 3 times more Energy, 56.7 times more Fat, 57.7 times more Saturated Fat, 1.9 times more Omega 3, 85.1 times more Omega 6 and 3.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6