Comparing Nutrients in 1 pound Fortified Instant Oats VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fortified Instant Oats	Canned Kidney Beans	Recommended Dietary Allowance
Energy	56.6% 1642kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	11.6% 8.4g	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	0.63% 0.45g	0% 0g	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 8.4g	g per day for Men 19-50 years
Fiber	119% 45.4g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	97% 54g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	389% 3502μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	26% 0.34mg	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	36.3% 145μg	41% 163μg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	159% 1592mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	68% 0.61mg	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	1402% 112mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	33% 0.76mg	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	274% 1919mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dry Plain Fortified Instant Oats have 3.8 times more Vitamin B1, 2.5 times more Vitamin B3, 8.7 times more Vitamin B5 and 25.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.2 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Dry Plain Fortified Instant Oats as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Plain Fortified Instant Oats have 10.3 times more Calcium, 2.7 times more Copper, 21.1 times more Iron, 4.7 times more Magnesium, 20.1 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 25.8 times more Selenium and 5.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Sodium and 8.7 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 1 pound:

• Dry Plain Fortified Instant Oats have 4.3 times more Energy, 11.5 times more Fat, 9.5 times more Saturated Fat, 23.1 times more Omega 6, 4.8 times more Carbohydrate, 2.3 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Dry Plain Fortified Instant Oats and Canned All Types Kidney Beans have similar amounts of Omega 3 and Sugars per 1 lb.
• Both Dry Plain Fortified Instant Oats as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.