Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oat Milk	14%	15%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	42.8% 1240kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	74.6% 97g	130g per day for Men 19-50 years
Sugars	NA	1.38% 1g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	163% 91g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.6% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	12.5% 2mg	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	0% 0mg	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	12% 48μg	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	68.7% 412IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	66% 660mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	111% 1mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	217% 5mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	18% 669g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oat Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Oat Milk 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 Oat Milk:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, more Vitamin B6 and 15.4 times more Vitamin B9 than Oat Milk.
• While 1 kg of Oat Milk contains more Vitamin A, 3.2 times more Vitamin B2 and more Vitamin D than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• 1 kilogram of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Oat Milk:

• 1 kilogram of Boiled California Red Kidney Beans has 2.9 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 8.4 times more Potassium and 1.7 times more Zinc than Oat Milk.
• While 1 kg of Oat Milk contains 1.9 times more Calcium, 1.6 times more Manganese, 3.6 times more Selenium, 11.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Energy, more Omega 3, 2.3 times more Carbohydrate, 6.2 times more Fiber and 4.8 times more Protein than Oat Milk.
• 1 kilogram of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in one kilogram.