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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	42.8% 1240kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	45.7% 44.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	26% 8.3g	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	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	172% 224g	598% 777g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	174% 66g	38g per day for Men 19-50 years
Protein	163% 91g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	1067% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	1146% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	1074% 172mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	143% 7.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	66% 660mg	351% 3510mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	3666% 293mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	604% 4230mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	418% 230μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	334% 5010mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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 California Red 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 California Red 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 California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 9.9 times more Vitamin B1, 24 times more Vitamin B2, 31.8 times more Vitamin B3, 3.3 times more Vitamin B5, 17.3 times more Vitamin B6 and 17.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red 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 California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 1 kilogram of Boiled California Red Kidney Beans has 1.5 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 5.3 times more Calcium, 9.8 times more Iron, 2 times more Magnesium, 7.3 times more Manganese, 3.1 times more Phosphorus, 19.2 times more Selenium, 125.3 times more Sodium and 16 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 1 kg of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contains 3 times more Energy, 49.2 times more Fat, 59.3 times more Saturated Fat, 1.9 times more Omega 3, 67.9 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6