Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oat Milk	14%	15%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	19.4% 562kcal	8.37% 243kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	34% 44g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	74% 41.4g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	5.67% 0.91mg	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	0% 0mg	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	5.44% 21.8μg	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	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	30% 299mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	50.4% 0.45mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	99% 2.27mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oat Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Oat Milk 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 Oat Milk:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, more Vitamin B6 and 15.4 times more Vitamin B9 than Oat Milk.
• While 1 lb of Oat Milk contains more Vitamin A, 3.2 times more Vitamin B2 and more Vitamin D than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• 1 pound of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Oat Milk:

• 1 pound of Boiled California Red Kidney Beans has 2.9 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 8.4 times more Potassium and 1.7 times more Zinc than Oat Milk.
• While 1 lb of Oat Milk contains 1.9 times more Calcium, 1.6 times more Manganese, 3.6 times more Selenium, 11.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 pound of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.3 times more Energy, more Omega 3, 2.3 times more Carbohydrate, 6.2 times more Fiber and 4.8 times more Protein than Oat Milk.
• 1 pound of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in one pound.