Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oat Milk	14%	15%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oat Milk	Recommended Dietary Allowance
Energy	28% 810kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	114% 148g	74.6% 97g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	39.5% 15g	38g per day for Men 19-50 years
Protein	93% 52.2g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oat Milk	Recommended Dietary Allowance
Calcium	29% 290mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	156% 12.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	151% 1060mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	21% 780g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Oat Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Oat Milk:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.5 times more Vitamin B3, more Vitamin B6, 4.8 times more Vitamin B9 and 13.7 times more Vitamin K than Oat Milk.
• While 1 kg of Oat Milk contains more Vitamin A, 3 times more Vitamin B2 and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oat Milk provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin D
• 1 kilogram of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Oat Milk have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Oat Milk:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.5 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 5.2 times more Potassium, 5.7 times more Sodium and 1.2 times more Zinc than Oat Milk.
• While 1 kg of Oat Milk contains 4.3 times more Calcium, 1.7 times more Manganese and 3.9 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oat Milk contain similar levels of Water per one kilogram.
• 1 kilogram of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.5 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 18.5 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Oat Milk.
• 1 kilogram of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Oat Milk provide inadequate amounts of Omega 6 in one kilogram.