Comparing Nutrients in 1 pound Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Red Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 399kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81.2g	214% 278g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	13% 9.53g	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	15.5% 5.9g	181% 69g	38g per day for Men 19-50 years
Protein	16% 9g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	69.6% 626μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.7% 0.81mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	139% 1.8mg	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	56.7% 227μg	447% 1787μg	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	0.5% 0.45mg	22.7% 20.4mg	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	2.72% 0.41mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	125% 10mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	219% 5.04mg	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	41.5% 290mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	9.6% 356g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Red Kidney Beans:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has more Vitamin A than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 7.9 times more Vitamin B9, 45 times more Vitamin C and 11.2 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Red Kidney Beans:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 9.3 times more Sodium and 6.7 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.5 times more Calcium, 9.4 times more Copper, 3 times more Iron, 7.3 times more Magnesium, 2.4 times more Manganese, 6.3 times more Phosphorus, 16 times more Potassium, 2 times more Selenium and 6.6 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has 4.1 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.8 times more Energy, 39.8 times more Omega 3, 3.4 times more Carbohydrate, 11.7 times more Fiber and 11.4 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• 1 pound of Cereals, oats, instant, fortified, with raisins and spice, prepared with water provide inadequate amounts of Omega 3
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.