Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	132% 3840kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	75.6% 24g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	567% 737g	175% 228g	130g per day for Men 19-50 years
Sugars	399% 289g	4.4% 3.2g	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	168% 64g	168% 64g	38g per day for Men 19-50 years
Protein	155% 87g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	577% 7.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	549% 88mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	677% 8.8mg	92% 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	440% 1760μg	325% 1300μg	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	28.7% 4.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	220% 2200mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	NA	240% 2.16mg	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	989% 79mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	187% 4.3mg	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	431% 3020mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	333% 5000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 4.1 times more Vitamin B1, 12.9 times more Vitamin B2, 15.2 times more Vitamin B3, 7.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 14.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 6.3 times more Calcium, 3.6 times more Iron, 2.1 times more Magnesium, 2.2 times more Phosphorus, 500 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 9.7 times more Water than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 3 times more Energy, 15.2 times more Fat, 33.2 times more Saturated Fat, 3.2 times more Carbohydrate and 90.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.