Comparing Nutrients in 1 pound Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	52.2% 1515kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	6.38% 2.04g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	78% 102g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	142% 54g	111% 42g	38g per day for Men 19-50 years
Protein	102% 57.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	36.3% 0.47mg	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	33% 132μg	84% 336μg	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% 0mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	146% 1.3mg	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	163% 13mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	62.7% 1.44mg	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	224% 1569mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	132% 14.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.27% 47g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry versus 1 lb of Boiled 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, QUAKER MultiGrain Oatmeal, dry vs Boiled California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry has 2.6 times more Vitamin B1, 2.9 times more Vitamin B2, 7.4 times more Vitamin B3 and 2.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.6 times more Vitamin B9 than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs Boiled California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry has 1.2 times more Copper, 2.4 times more Magnesium, 2.5 times more Phosphorus, 26.1 times more Selenium and 3.7 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.8 times more Calcium and 1.3 times more Potassium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Boiled California Red Kidney Beans contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry has 2.7 times more Energy, 30.3 times more Fat, 2.8 times more Omega 3, 52 times more Omega 6, 3.2 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6