Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	California Red Kidney Beans	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	51.6% 1497kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	41.3% 7.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	268% 348g	130g per day for Men 19-50 years
Sugars	NA	189% 137g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 135g	g per day for Men 19-50 years
Fiber	297% 113g	86% 32.7g	38g per day for Men 19-50 years
Protein	197% 111g	75% 42g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	349% 3139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	404% 4.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	350% 4.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	511% 6.64mg	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	447% 1787μg	168% 671μg	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	22.7% 20.4mg	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	NA	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	88.5% 885mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	121% 1.1mg	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	530% 42.4mg	587% 47mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	453% 10.4mg	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	262% 1837mg	198% 1383mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 pound of California Red Kidney Beans has 1.3 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin C than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains more Vitamin A, 2 times more Vitamin B1, 4.6 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 pound of California Red Kidney Beans has 4.6 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 4.1 times more Potassium and 1.5 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 1.3 times more Calcium, 2.3 times more Manganese, 5.3 times more Selenium and 45.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, oats, instant, fortified, maple and brown sugar, dry contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.6 times more Omega 3, 3.5 times more Fiber and 2.6 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 18.9 times more Fat, 21.6 times more Saturated Fat, 28.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, oats, instant, fortified, maple and brown sugar, dry offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6