Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	19.4% 562kcal	61.6% 1787kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	165% 119g	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	111% 42g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	74% 41.4g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	80.6% 1.05mg	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	84% 336μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	39.7% 0.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	3.53% 3.18mg	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	NA	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	30% 299mg	60% 599mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	NA	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	169% 13.5mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	111% 467mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	NA	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	88.8% 621mg	216% 1510mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	67% 2272mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	54.7% 821mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 1 pound of Boiled California Red Kidney Beans has 3.4 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contains 2.6 times more Vitamin B1, 4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contains 2 times more Calcium, 2.1 times more Magnesium, 2.4 times more Phosphorus, 45.3 times more Sodium and 2.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Fiber than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 1 lb of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contains 3.2 times more Energy, 122.4 times more Fat, 99.1 times more Saturated Fat, 3 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.