Comparing Nutrients in 1 kilogram Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	124% 3610kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 643g	172% 224g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	342% 130g	245% 93g	38g per day for Men 19-50 years
Protein	292% 164g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Boiled 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	848% 10mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	653% 104mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	812% 10.6mg	80% 1.04mg	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	588% 2350μg	185% 740μg	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	1.1% 1mg	13.3% 12mg	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	37.3% 5.6mg	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, Weight Control Instant Oatmeal, maple and brown sugar	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	268% 2680mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	NA	321% 2.9mg	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	1266% 101mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.18mg	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	560% 3920mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	428% 6420mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	2.44% 90g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar versus 1 kg of Boiled 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, Weight Control Instant Oatmeal, maple and brown sugar vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 7.9 times more Vitamin B1, 15.1 times more Vitamin B2, 19.3 times more Vitamin B3, 10.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Boiled California Red Kidney Beans:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 4.1 times more Calcium, 3.4 times more Iron, 2.4 times more Magnesium, 2.9 times more Phosphorus, 160.5 times more Sodium and 3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Potassium than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 2.9 times more Energy, 68.9 times more Fat, 82.6 times more Saturated Fat, 2.9 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Boiled California Red Kidney Beans.