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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	114% 3300kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	582% 757g	130g per day for Men 19-50 years
Sugars	NA	492% 357g	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	106% 77g	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	% 76g	g per day for Men 19-50 years
Sucrose	NA	% 200g	g per day for Men 19-50 years
Fiber	655% 249g	153% 58g	38g per day for Men 19-50 years
Protein	435% 244g	163% 91g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	549% 4940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	654% 105mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	854% 11mg	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	533% 2130μg	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	7.78% 7mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	195% 1950mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	353% 3.18mg	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	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	888% 20.4mg	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	417% 2920mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	106% 3600mg	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	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.3% 84.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B9 and 6.4 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin B5 per 1 kg.
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 3.5 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2 times more Manganese and 40 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Calcium, Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2 times more Omega 3, 4.3 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 16 times more Fat, 16.8 times more Saturated Fat, 22.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy per 1 kg.
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.