Comparing Nutrients in 1 kilogram Oat Milk VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Oat Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	18.4% 535kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	4.9% 0.83g	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	114% 148g	130g per day for Men 19-50 years
Sugars	1.38% 1g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	113% 43g	38g per day for Men 19-50 years
Protein	34% 19g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	124% 1235mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	14.6% 497mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.4% 867g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS Canned Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Milk versus 1 kg of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Milk vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Oat Milk has more Vitamin A, 3 times more Vitamin B2 and more Vitamin D than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.5 times more Vitamin B3, more Vitamin B6, 4.8 times more Vitamin B9 and 13.7 times more Vitamin K than Oat Milk.
• Both Oat Milk and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin D
• Both Oat Milk as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Oat Milk vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Oat Milk has 4.3 times more Calcium, 1.7 times more Manganese and 3.9 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 5.2 times more Potassium and 5.7 times more Sodium than Oat Milk.
• Both Oat Milk and Canned Red Kidney Beans with Liquids contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 18.5 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Oat Milk.
• 1 kilogram of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Oat Milk as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.