Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	128% 3710kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	557% 724g	471% 613g	130g per day for Men 19-50 years
Sugars	426% 309g	29% 21g	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	182% 69g	400% 152g	38g per day for Men 19-50 years
Protein	158% 88.2g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	743% 8.9mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	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	598% 2390μg	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	8.9% 8mg	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	36.7% 5.5mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	297% 2970mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	1338% 107mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	483% 11mg	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	423% 2960mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	344% 5160mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 1 kg of 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, raisins, dates and walnuts, dry vs Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 5.7 times more Vitamin B3, 3 times more Vitamin B6 and 2.6 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Vitamin B9, 5.6 times more Vitamin C and 2.8 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 3.6 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 5.1 times more Selenium and 43 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 6.6 times more Fat, 6.9 times more Saturated Fat, 1.3 times more Omega 3, 12.2 times more Omega 6 and 14.7 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.2 times more Fiber and 2.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6