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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	57.7% 1674kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.72g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	79.6% 103g	130g per day for Men 19-50 years
Sugars	132% 96g	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	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	84% 47g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	217% 866μg	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	0.5% 0.45mg	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% 2.27mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	104% 1039mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	174% 1.56mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	107% 449mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	550% 12.7mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	40.4% 1374mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	126% 1887mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Boiled 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 Boiled 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 Boiled Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has more Vitamin A, 4.5 times more Vitamin B1, 14 times more Vitamin B2, 15.9 times more Vitamin B3, 4.3 times more Vitamin B5, 7.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 16.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 4.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin K
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has 8.2 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 5.8 times more Manganese, 2.5 times more Phosphorus, 2.4 times more Selenium, 208 times more Sodium and 2.4 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry has 2.9 times more Energy, 10.2 times more Fat, 11.2 times more Saturated Fat, 15.9 times more Omega 6, 3.3 times more Carbohydrate and 66.1 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.7 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Boiled Red Kidney Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6