Comparing Nutrients in 1 pound California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	51.6% 1497kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	224% 291g	130g per day for Men 19-50 years
Sugars	NA	7.95% 5.76g	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	297% 113g	155% 59g	38g per day for Men 19-50 years
Protein	197% 111g	134% 75g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	308% 49.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	358% 4.65mg	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	232% 930μg	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	0.5% 0.45mg	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	17% 2.54mg	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

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	88.5% 885mg	111% 1111mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	501% 40mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	44.6% 1515mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	187% 2803mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	109% 12mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.1% 41.2g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 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, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 1 pound of California Red Kidney Beans has 1.9 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 1.4 times more Vitamin B1, 4 times more Vitamin B2, 5.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 1 pound of California Red Kidney Beans has 1.3 times more Magnesium and 4.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 1.3 times more Calcium and 56.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain similar levels of Iron, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.9 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contains 25.1 times more Fat and 33.5 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon offer comparable quantities of Energy and Carbohydrate per one pound.