Comparing Nutrients in 1 kilogram Oat Milk VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oat Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18.4% 535kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	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	74.6% 97g	175% 228g	130g per day for Men 19-50 years
Sugars	1.38% 1g	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	39.5% 15g	168% 64g	38g per day for Men 19-50 years
Protein	34% 19g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	68.6% 617μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	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	0% 0mg	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	12% 48μg	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	68.7% 412IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	124% 1235mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	87.5% 7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	88% 617mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	14.6% 497mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.4% 867g	18% 669g	3700g per day for Men 19-50 years

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

• Oat Milk has more Vitamin A, 3.4 times more Vitamin B2 and more Vitamin D than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B3, more Vitamin B6, 27.1 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Oat Milk.
• Both Oat Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

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

• Oat Milk has 3.5 times more Calcium, 3.9 times more Selenium, 45 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 8.1 times more Potassium and 2 times more Zinc than Oat Milk.
• Both Oat Milk and Boiled All Types Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oat Milk has 2.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Energy, more Omega 3, 2.4 times more Carbohydrate, 4.3 times more Fiber and 4.6 times more Protein than Oat Milk.
• Both Oat Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.