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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	51.6% 1497kcal	8.37% 243kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	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	297% 113g	18% 6.8g	38g per day for Men 19-50 years
Protein	197% 111g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	5.67% 0.91mg	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	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	447% 1787μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	88.5% 885mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10.6% 393g	3700g per day for Men 19-50 years

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

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

• 1 pound of California Red Kidney Beans has 5.3 times more Vitamin B1, 10.3 times more Vitamin B3, more Vitamin B6, 82.1 times more Vitamin B9 and more Vitamin C than Oat Milk.
• While 1 lb of Oat Milk contains more Vitamin A and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Milk provide similar amounts of Vitamin B2 per one pound.
• 1 pound of 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, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of California Red Kidney Beans has 1.6 times more Calcium, 11 times more Copper, 13.4 times more Iron, 7.7 times more Magnesium, 2 times more Manganese, 6.6 times more Phosphorus, 30 times more Potassium and 5.1 times more Zinc than Oat Milk.
• While 1 lb of Oat Milk contains 1.3 times more Selenium, 4.1 times more Sodium and 7.4 times more Water than Raw California Red Kidney Beans.
• 1 pound of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 6.2 times more Energy, more Omega 3, 6.2 times more Carbohydrate, 16.6 times more Fiber and 12.8 times more Protein than Oat Milk.
• 1 pound of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in one pound.