Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, with cinnamon and spice, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	127% 3690kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.68g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	96% 16.4g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 761g	460% 598g	130g per day for Men 19-50 years
Sugars	349% 253g	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	3.17% 2.3g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 245g	NA	g per day for Men 19-50 years
Fiber	211% 80g	655% 249g	38g per day for Men 19-50 years
Protein	170% 95g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	489% 4400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	623% 7.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	576% 7.5mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	569% 91mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	678% 8.8mg	305% 3.97mg	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	478% 1910μg	985% 3940μg	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	50% 45mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	234% 2340mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	1222% 11mg	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	1058% 84.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1122% 26mg	435% 10mg	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	460% 3220mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	289% 4340mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.87% 69.2g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, dry VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, with cinnamon and spice, dry versus 1 kg of California Red 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, with cinnamon and spice, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.2 times more Vitamin B6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.1 times more Vitamin B9 and more Vitamin C than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin C
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, with cinnamon and spice, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 2.6 times more Manganese, 2 times more Selenium and 39.5 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3.6 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus and 5.2 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and California Red Kidney Beans contain similar levels of Calcium, Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, with cinnamon and spice, dry has 19.4 times more Fat, 21.3 times more Saturated Fat, 30.3 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.5 times more Omega 3, 3.1 times more Fiber and 2.6 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, dry and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6