Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	126% 3660kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	27.5% 8.8g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	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	590% 767g	460% 598g	130g per day for Men 19-50 years
Sugars	398% 289g	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	218% 83g	655% 249g	38g per day for Men 19-50 years
Protein	154% 86.2g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	800% 10.4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	763% 122mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	754% 9.8mg	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	513% 2050μg	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	13.3% 12mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	243% 2430mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	NA	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	1098% 87.8mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	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	420% 2940mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	303% 4540mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	179% 19.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.8% 66.2g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, 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, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3 and 2.5 times more Vitamin B6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.9 times more Vitamin B9 and 3.8 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs California Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 1.2 times more Calcium and 41.3 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.8 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and California Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry has 18.4 times more Fat, 24.4 times more Saturated Fat and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3 times more Fiber and 2.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.