Comparing Nutrients in 1 kilogram Red Kidney Beans VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Energy	116% 3370kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	104% 135g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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	58% 22g	38g per day for Men 19-50 years
Protein	402% 225g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	34% 0.44mg	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	12.5% 50μg	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	0% 0mg	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	NA	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, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Calcium	83% 830mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	96% 0.86mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	209% 4.8mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22.6% 834g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt 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, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• 1 kilogram of Red Kidney Beans has 11.5 times more Vitamin B1, 9 times more Vitamin B2, 3.2 times more Vitamin B3, 8.5 times more Vitamin B5, 9 times more Vitamin B6, 78.8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 1 kilogram of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• 1 kilogram of Red Kidney Beans has 10.4 times more Calcium, 8.1 times more Copper, 11.9 times more Iron, 6.3 times more Magnesium, 2.3 times more Manganese, 6.4 times more Phosphorus, 18.1 times more Potassium and 4.6 times more Zinc than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• While 1 kg of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contains 5.8 times more Sodium and 7.1 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 5.5 times more Energy, 23.9 times more Omega 3, 4.6 times more Carbohydrate, 6.9 times more Fiber and 10.9 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• 1 kilogram of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt provide inadequate amounts of Omega 6 in one kilogram.