Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	42.8% 1240kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	524% 682g	130g per day for Men 19-50 years
Sugars	NA	19.6% 14g	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	245% 93g	247% 94g	38g per day for Men 19-50 years
Protein	163% 91g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	450% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	51.4% 8.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	77% 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	185% 740μg	123% 490μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	66% 660mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	6181% 495mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	654% 4580mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	291% 32mg	11mg per day for Men 19-50 years
Water	18% 669g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, QUAKER, Quick Oats with Iron, 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, Quick Oats with Iron, 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, Quick Oats with Iron, Dry:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry contains 4.2 times more Vitamin B1, 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry provide similar amounts of Vitamin B6 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Calcium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry contains 16.6 times more Iron, 5.6 times more Magnesium, 3.3 times more Phosphorus and 3.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry contains 3 times more Energy, 76.3 times more Fat, 68.6 times more Saturated Fat, 3 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Fiber per one kilogram.