Comparing Nutrients in 1 pound Cooked Oats VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11% 322kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	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	42% 54.4g	79.6% 103g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	% 1.13g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	76.4% 29g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	28.7% 0.34mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	6.8% 27.2μg	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	2.4% 0.36mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	50% 349mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.2% 379g	8.2% 304g	3700g per day for Men 19-50 years

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

• Boiled Regular Oats have 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.6 times more Vitamin B3, 24 times more Vitamin B6, 21.7 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Boiled Regular Oats have 1.3 times more Manganese, 4.9 times more Selenium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 2.9 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus and 5.8 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled All Types Kidney Beans have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Regular Oats have 3 times more Fat and 5 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Energy, 9.4 times more Omega 3, 1.9 times more Carbohydrate, 3.8 times more Fiber and 3.4 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.