Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Canned Kidney Beans	Recommended Dietary Allowance
Energy	57.2% 1660kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	92% 66.7g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	266% 101g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	71% 40g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.5mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	26% 0.34mg	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	282% 1129μg	41% 163μg	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	1% 0.91mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	126% 1261mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	NA	68% 0.61mg	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	534% 42.7mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	198% 1388mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 1 lb of Canned 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 Swirl, high fiber vs Canned Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 6.6 times more Vitamin B1, 20.7 times more Vitamin B2, 30.3 times more Vitamin B3, 16.8 times more Vitamin B6, 6.9 times more Vitamin B9 and 21.5 times more Vitamin E than Canned Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Canned Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 8.2 times more Calcium, 8 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus, 1.6 times more Sodium and 4.4 times more Zinc than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Canned Kidney Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 4.4 times more Energy, 8 times more Fat, 6.6 times more Saturated Fat, 5.2 times more Carbohydrate, 7.9 times more Sugars, 5.2 times more Fiber and 1.7 times more Protein than Canned Kidney Beans.