Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	133% 3860kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	112% 145g	130g per day for Men 19-50 years
Sugars	418% 303g	25.5% 18.5g	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	2.5% 1.8g	0% 0g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 297g	% 18.5g	g per day for Men 19-50 years
Fiber	189% 72g	113% 43g	38g per day for Men 19-50 years
Protein	165% 93g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	769% 6920μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	891% 10.7mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	771% 10mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	734% 117mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1126% 14.6mg	57% 0.74mg	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	370% 1480μg	90% 360μg	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	0% 0mg	13.3% 12mg	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	34% 5.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	258% 2580mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1295% 104mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	73% 1.68mg	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	436% 3050mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.73% 64g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Kidney Beans:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 9.2 times more Vitamin B1, 19.6 times more Vitamin B2, 28.6 times more Vitamin B3, 4.5 times more Vitamin B5, 19.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 25.5 times more Vitamin E than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2.9 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin K
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Canned Kidney Beans:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 7.6 times more Calcium, 1.8 times more Copper, 8.9 times more Iron, 3.3 times more Magnesium, 13.7 times more Manganese, 3.4 times more Phosphorus, 1.5 times more Potassium, 18.7 times more Selenium, 1.7 times more Sodium and 3.7 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 12.2 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 4.6 times more Energy, 7.9 times more Fat, 5.5 times more Saturated Fat, 14.6 times more Omega 6, 5.3 times more Carbohydrate, 16.4 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 1.6 times more Omega 3 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6