Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	59% 1706kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	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	250% 325g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	110% 80g	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	99% 37.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	82.3% 46g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	547% 6.56mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	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	342% 4.45mg	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	193% 771μg	41% 163μg	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	0.5% 0.45mg	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	19.4% 2.9mg	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, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	112% 1116mg	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	688% 55mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	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	233% 1628mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	45.2% 1538mg	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	169% 2536mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Canned Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 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, fruit and cream, variety of flavors, reduced sugar vs Canned Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar has 12.5 times more Vitamin B1, 12.1 times more Vitamin B2, 22.1 times more Vitamin B3, 13.2 times more Vitamin B6, 4.7 times more Vitamin B9 and 32 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, fruit and cream, variety of flavors, reduced sugar 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, fruit and cream, variety of flavors, reduced sugar vs Canned Kidney Beans:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar has 7.2 times more Calcium, 10.4 times more Iron, 3.8 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Sodium and 5 times more Zinc than Canned Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 10.6 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar has 4.5 times more Energy, 12.4 times more Fat, 14.8 times more Saturated Fat, 4.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Canned Kidney Beans.