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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	116% 3370kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	35% 11g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	528% 686g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	195% 74g	38g per day for Men 19-50 years
Protein	402% 225g	180% 101g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	145% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	164% 24.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	83% 830mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	NA	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	431% 3020mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	165% 5600mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	198% 22mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.2% 81g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kilogram of Red Kidney Beans has 2.1 times more Vitamin B1, 3.3 times more Vitamin B6 and 14.6 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 3.6 times more Vitamin C and 11.7 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw 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 Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 1 kilogram of Red Kidney Beans has 2.4 times more Iron, 1.3 times more Phosphorus, 2.4 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 1.3 times more Calcium and 16.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.1 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 1 kg of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contains 9.3 times more Fat, 7.2 times more Saturated Fat and 11.8 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.