Comparing Nutrients in 1 pound Dry Quick Oats VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dry Quick Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	59.3% 1719kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	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	236% 307g	79.6% 103g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	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	% 4.5g	NA	g per day for Men 19-50 years
Fiber	121% 46g	76.4% 29g	38g per day for Men 19-50 years
Protein	107% 59.6g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	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	12.7% 1.9mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	246% 19.7mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	637% 14.7mg	85% 1.95mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	251% 1755mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.03mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.33% 49g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Quick Oats vs Boiled Kidney Beans:

• Dry Regular and Quick Oats Cereals have 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 5.1 times more Vitamin B5 and 14 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Vitamin B9, more Vitamin C and 4.2 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Dry Regular and Quick Oats Cereals as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Quick Oats vs Boiled Kidney Beans:

• Dry Regular and Quick Oats Cereals have 1.3 times more Calcium, 2 times more Copper, 2 times more Iron, 3 times more Magnesium, 7.5 times more Manganese, 2.8 times more Phosphorus, 23.1 times more Selenium and 2.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.2 times more Water than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Regular and Quick Oats Cereals have 3 times more Energy, 13 times more Fat, 15.2 times more Saturated Fat, 20.4 times more Omega 6, 3 times more Carbohydrate, 3.1 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Omega 3 than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.