Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oat Milk	14%	15%	71%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oat Milk	Recommended Dietary Allowance
Energy	12.7% 367kcal	8.37% 243kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	34% 44g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oat Milk	Recommended Dietary Allowance
Calcium	13% 132mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Oat Milk per 1 lb

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

• 1 pound of Canned Red Kidney Beans with Liquids has 2.5 times more Vitamin B3, more Vitamin B6, 4.8 times more Vitamin B9 and 13.7 times more Vitamin K than Oat Milk.
• While 1 lb of Oat Milk contains more Vitamin A, 3 times more Vitamin B2 and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oat Milk provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids 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 K
• Both Canned Red Kidney Beans Solids and Liquids as well as Oat Milk have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Oat Milk:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.5 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 5.2 times more Potassium, 5.7 times more Sodium and 1.2 times more Zinc than Oat Milk.
• While 1 lb of Oat Milk contains 4.3 times more Calcium, 1.7 times more Manganese and 3.9 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oat Milk contain similar levels of Water per one pound.
• 1 pound of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.5 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 18.5 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Oat Milk.
• 1 pound of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Oat Milk provide inadequate amounts of Omega 6 in one pound.