Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	57.7% 1674kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	209% 271g	130g per day for Men 19-50 years
Sugars	132% 96g	NA	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	1.25% 0.91g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 93g	NA	g per day for Men 19-50 years
Fiber	98% 37g	297% 113g	38g per day for Men 19-50 years
Protein	84% 47g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	222% 1996μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	217% 866μg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	104% 1039mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	554% 5mg	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	471% 37.7mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	197% 4.54mg	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	229% 1601mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.1 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has 2.8 times more Manganese and 37.8 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 3.2 times more Copper, 1.6 times more Magnesium and 4.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and California Red Kidney Beans contain similar levels of Calcium, Iron, Phosphorus, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has 20.4 times more Fat, 22.4 times more Saturated Fat, 31.5 times more Omega 6 and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.4 times more Omega 3, 3 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and California Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6