Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	43.8% 1270kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	35% 11g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	NA	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	528% 686g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	343% 249g	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	195% 74g	195% 74g	38g per day for Men 19-50 years
Protein	155% 86.7g	180% 101g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	93% 1.2mg	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	325% 1300μg	67.5% 270μg	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	179% 161mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	164% 24.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	28% 280mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	NA	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	368% 29.4mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	NA	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	203% 1420mg	431% 3020mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	165% 5600mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	198% 22mg	11mg per day for Men 19-50 years
Water	18% 669g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kilogram of Boiled Red Kidney Beans has 4.8 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 3.2 times more Vitamin B3, 13.4 times more Vitamin C and 82 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 3.8 times more Calcium, 2.6 times more Magnesium, 2.1 times more Phosphorus, 1.4 times more Potassium, 100.5 times more Sodium and 2 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 3 times more Energy, 19.7 times more Fat, 15.5 times more Saturated Fat, 3 times more Carbohydrate and 77.7 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry offer comparable quantities of Fiber and Protein per one kilogram.