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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	116% 3370kcal	131% 3790kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	41% 13g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	580% 754g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	158% 60g	38g per day for Men 19-50 years
Protein	402% 225g	148% 83g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	786% 9.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	822% 10.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	14% 2.1mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	83% 830mg	307% 3070mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	310% 2.8mg	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	1413% 113mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	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	8% 120mg	333% 4990mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	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: 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 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 Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Red Kidney Beans has 1.6 times more Vitamin B9, 15 times more Vitamin C and 2.7 times more Vitamin K 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, 1.6 times more Vitamin B1, 5 times more Vitamin B2, 6 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.2 times more Vitamin E than Raw Red Kidney Beans.
• Both 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 Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Raw 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 Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 kilogram of Red Kidney Beans has 2.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 4.9 times more Potassium and 1.5 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 3.7 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese, 5 times more Selenium and 41.6 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 6 times more Omega 3, 2.5 times more Fiber and 2.7 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 6 times more Fat, 8.5 times more Saturated Fat, 5.6 times more Omega 6 and 14.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6