Comparing Nutrients in 1 kilogram Oat Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	139% 4040kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	50.2% 16g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	187% 32g	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	505% 657g	175% 228g	130g per day for Men 19-50 years
Sugars	11% 8g	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	0% 0g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	171% 65g	168% 64g	38g per day for Men 19-50 years
Protein	262% 147g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	577% 6.9mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	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	80% 320μg	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	46.7% 7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	486% 4.37mg	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	500% 40mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1747% 40mg	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	646% 4520mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	618% 340μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	291% 32mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oat Flour vs Boiled Kidney Beans:

• Partially Debranned Oat Flour has 4.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Partially Debranned Oat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oat Flour vs Boiled Kidney Beans:

• Partially Debranned Oat Flour has 1.6 times more Calcium, 2 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 9.3 times more Manganese, 3.3 times more Phosphorus, 30.9 times more Selenium, 19 times more Sodium and 3.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.8 times more Water than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Partially Debranned Oat Flour has 3.2 times more Energy, 18.2 times more Fat, 22 times more Saturated Fat, 29.5 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Partially Debranned Oat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.