Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	114% 3300kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	41% 13g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	580% 754g	130g per day for Men 19-50 years
Sugars	NA	431% 313g	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	655% 249g	158% 60g	38g per day for Men 19-50 years
Protein	435% 244g	148% 83g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1048% 9430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	786% 9.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	822% 10.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	786% 126mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	967% 12.6mg	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	628% 2510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	3.33% 3mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	195% 1950mg	307% 3070mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	310% 2.8mg	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	1413% 113mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1035% 24mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	333% 4990mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.77% 65.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, fruit and cream variety, 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, fruit and cream variety, dry:

• 1 kilogram of California Red Kidney Beans has 1.6 times more Vitamin B9 and 15 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains more Vitamin A, 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 6.1 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, fruit and cream variety, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, fruit and cream variety, dry:

• 1 kilogram of California Red Kidney Beans has 3.9 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 5.3 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 1.6 times more Calcium, 2.4 times more Manganese, 5 times more Selenium and 45.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Omega 3, 4.2 times more Fiber and 2.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 25.5 times more Fat, 36.3 times more Saturated Fat, 23.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6