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

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	60.4% 1751kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	79.6% 103g	130g per day for Men 19-50 years
Sugars	189% 137g	2% 1.45g	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	1.13% 0.82g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 135g	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	76.4% 29g	38g per day for Men 19-50 years
Protein	75% 42g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	349% 3139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.85mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	350% 4.54mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	333% 53.2mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	511% 6.64mg	42% 0.54mg	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	168% 671μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	15.4% 2.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	117% 1170mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	109% 0.98mg	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	587% 47mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	85% 1.95mg	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	198% 1383mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.78% 29g	8.2% 304g	3700g per day for Men 19-50 years

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

• Cereals, oats, instant, fortified, maple and brown sugar, dry have more Vitamin A, 6.7 times more Vitamin B1, 17.3 times more Vitamin B2, 20.3 times more Vitamin B3, 2.8 times more Vitamin B5, 12.2 times more Vitamin B6 and 17 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 6 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 lb.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 7.4 times more Calcium, 4.7 times more Iron, 2.1 times more Magnesium, 5.3 times more Manganese, 2.2 times more Phosphorus, 15.3 times more Selenium, 505 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.5 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, oats, instant, fortified, maple and brown sugar, dry have 3 times more Energy, 9.5 times more Fat, 10.7 times more Saturated Fat, 14.3 times more Omega 6, 3.4 times more Carbohydrate and 94.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.