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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	116% 3370kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	52.6% 51g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	573% 745g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	216% 82g	38g per day for Men 19-50 years
Protein	402% 225g	186% 104g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	598% 7.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	625% 8.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	14% 2.1mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	83% 830mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	383% 3.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	1039% 83mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	504% 3530mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	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	8% 120mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	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: Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 kilogram of Red Kidney Beans has 2.1 times more Vitamin B9, 45 times more Vitamin C and 2.9 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains more Vitamin A, 3.8 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.4 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Raw 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 Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 kilogram of Red Kidney Beans has 2 times more Copper, 1.4 times more Magnesium and 4.5 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 Calcium, 2.5 times more Manganese and 34.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Iron, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 5.8 times more Omega 3, 1.9 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 4.8 times more Fat, 5.2 times more Saturated Fat, 7.5 times more Omega 6 and 10.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6