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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	114% 3300kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	52.6% 51g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	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	655% 249g	216% 82g	38g per day for Men 19-50 years
Protein	435% 244g	186% 104g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	598% 7.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	625% 8.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	195% 1950mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	1039% 83mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	504% 3530mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	236% 26mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 kilogram of California Red Kidney Beans has 2.1 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 3.2 times more Copper, 1.6 times more Magnesium and 4.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 2.8 times more Manganese and 37.8 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Calcium, Iron, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Omega 3, 3 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 20.4 times more Fat, 22.4 times more Saturated Fat and 31.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6