Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	59.3% 1719kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	29.8% 29g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	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	263% 342g	209% 271g	130g per day for Men 19-50 years
Sugars	196% 142g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71.6% 27.2g	297% 113g	38g per day for Men 19-50 years
Protein	67.2% 37.6g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	475% 4277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.28mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	373% 4.84mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	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	285% 1139μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	139% 1393mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	641% 51.3mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	469% 10.8mg	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	194% 1361mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	151% 2263mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, fruit and cream variety, dry vs California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry has more Vitamin A, 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 6.1 times more Vitamin B3 and 3.2 times more Vitamin B6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.6 times more Vitamin B9 and 15 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry and California Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, fruit and cream variety, 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, fruit and cream variety, dry vs California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry has 1.6 times more Calcium, 1.2 times more Iron, 2.4 times more Manganese, 5 times more Selenium and 45.4 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 3.9 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 5.3 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry has 25.5 times more Fat, 36.3 times more Saturated Fat, 23.6 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.4 times more Omega 3, 4.2 times more Fiber and 2.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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