Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	20% 576kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	36.2% 6.16g	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	271% 353g	130g per day for Men 19-50 years
Sugars	2% 1.45g	122% 88g	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	78.8% 30g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	484% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	520% 6.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	487% 78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	628% 8.16mg	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	1480% 5919μg	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	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	16% 159mg	159% 1592mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	140% 1.26mg	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	1663% 133mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	460% 10.6mg	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	274% 1919mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	37.8% 1284mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	151% 2272mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	568% 62.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Boiled All Types Kidney Beans have more Vitamin C and 7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 8 times more Vitamin B1, 25.7 times more Vitamin B2, 29.7 times more Vitamin B3, 3.3 times more Vitamin B5, 15 times more Vitamin B6, 10 times more Vitamin B9 and 20.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Boiled All Types Kidney Beans have 1.4 times more Potassium and 15.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 10 times more Calcium, 1.3 times more Copper, 13.2 times more Iron, 2.3 times more Magnesium, 5.4 times more Manganese, 3.1 times more Phosphorus, 20.9 times more Selenium, 501 times more Sodium and 13.8 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 2.9 times more Energy, 8.9 times more Fat, 11.4 times more Saturated Fat, 12.6 times more Omega 6, 3.4 times more Carbohydrate and 60.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Fiber and Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.