Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	20% 576kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	66% 86g	130g per day for Men 19-50 years
Sugars	2% 1.45g	39.5% 28.6g	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	76.4% 29g	24% 9.07g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.4% 499μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	61% 9.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	76.8% 1mg	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	147% 590μg	54.4% 218μg	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	6.05% 5.44mg	0% 0mg	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	0.91% 0.14mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	16% 159mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	41.3% 0.37mg	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	126% 10mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	89.4% 626mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	33.6% 503mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 pound of Boiled Kidney Beans has 2.7 times more Vitamin B9 and 16.8 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains more Vitamin A, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Boiled Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 1 pound of Boiled Kidney Beans has 2.6 times more Copper, 1.8 times more Magnesium, 1.7 times more Phosphorus, 5.7 times more Potassium and 1.8 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 1.7 times more Calcium, 1.5 times more Manganese, 1.5 times more Selenium and 111 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 1.3 times more Energy, 12.1 times more Omega 3, 1.2 times more Carbohydrate, 3.2 times more Fiber and 3.7 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 1 lb of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contains 3.8 times more Omega 6 and 19.7 times more Sugars than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3