Comparing Nutrients in 1 kilogram Cereals, QUAKER, Quick Oats with Iron, Dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	128% 3710kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	NA	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	524% 682g	471% 613g	130g per day for Men 19-50 years
Sugars	19.6% 14g	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	247% 94g	400% 152g	38g per day for Men 19-50 years
Protein	245% 137g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, 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	450% 5.4mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.23mg	132% 21mg	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	77% 1mg	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	123% 490μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	NA	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	6181% 495mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	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	654% 4580mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	291% 32mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.54% 94g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Quick Oats with Iron, 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, Quick Oats with Iron, Dry vs Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry has 3.1 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Quick Oats with Iron, Dry vs Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry has 7.4 times more Iron and 2 times more Magnesium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.8 times more Calcium and 3.8 times more Potassium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Red Kidney Beans contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry has 6.5 times more Fat and 6.2 times more Saturated Fat than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.5 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.