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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	116% 3370kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	582% 757g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	153% 58g	38g per day for Men 19-50 years
Protein	402% 225g	163% 91g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	658% 7.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	515% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	14% 2.1mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	83% 830mg	235% 2350mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	353% 3.18mg	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	1138% 91mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	417% 2920mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	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	8% 120mg	293% 4400mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	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

Nutrient Comparison: Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Raisin and 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, Raisin and 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, Raisin and Spice, dry:

• 1 kilogram of Red Kidney Beans has 1.8 times more Vitamin B9, 6.4 times more Vitamin C and 2.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 5 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, 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, Raisin and Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and 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, Raisin and Spice, dry:

• 1 kilogram of Red Kidney Beans has 2.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 2.8 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 36.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 8.5 times more Omega 3, 2.6 times more Fiber and 2.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contains 3.8 times more Fat, 5.3 times more Omega 6 and 17 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6