Comparing Nutrients in 1 pound California Red Kidney Beans VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Energy	51.6% 1497kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	243% 315g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	297% 113g	119% 45.4g	38g per day for Men 19-50 years
Protein	197% 111g	97% 54g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	389% 3502μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	28% 0.36mg	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	36.3% 145μg	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	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	88.5% 885mg	159% 1592mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	181% 1.63mg	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	1402% 112mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	668% 15.4mg	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	274% 1919mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fortified Instant Oats per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Fortified Instant Oats:

• 1 pound of California Red Kidney Beans has 4.4 times more Vitamin B2, 2 times more Vitamin B3, 5 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains more Vitamin A and 1.5 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fortified Instant Oats provide similar amounts of Vitamin B1 per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Fortified Instant Oats:

• 1 pound of California Red Kidney Beans has 3.1 times more Copper, 1.3 times more Magnesium and 4.1 times more Potassium than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains 1.8 times more Calcium, 2.6 times more Iron, 3.4 times more Manganese, 7.3 times more Selenium and 20 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fortified Instant Oats contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.5 times more Fiber and 2 times more Protein than Fortified Instant Oats.
• While 1 lb of Dry Plain Fortified Instant Oats contains 27.6 times more Fat, 37.4 times more Saturated Fat and 45.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fortified Instant Oats offer comparable quantities of Energy, Omega 3 and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6