Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	20% 576kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	42% 7.12g	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	268% 349g	130g per day for Men 19-50 years
Sugars	2% 1.45g	188% 136g	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	1.13% 0.82g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 133g	g per day for Men 19-50 years
Fiber	76.4% 29g	86% 32.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	262% 2359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	302% 48.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	419% 5.44mg	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	145% 581μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	16% 159mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	118% 1.07mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	443% 10mg	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	192% 1347mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	130% 71.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains more Vitamin A, 3.3 times more Vitamin B1, 15.6 times more Vitamin B2, 18.5 times more Vitamin B3, 3.3 times more Vitamin B5, 10 times more Vitamin B6 and 14.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 6.5 times more Calcium, 3.7 times more Iron, 2.1 times more Magnesium, 5.2 times more Manganese, 2.2 times more Phosphorus, 14.4 times more Selenium, 506 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 3.3 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contains 2.9 times more Energy, 9.3 times more Fat, 10.9 times more Saturated Fat, 14.5 times more Omega 6, 3.4 times more Carbohydrate and 93.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Kidney Beans provide inadequate amounts of Omega 6