Comparing Nutrients in 1 pound Cereals, QUAKER, Quick Oats with Iron, Dry VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	238% 309g	78% 102g	130g per day for Men 19-50 years
Sugars	8.9% 6.44g	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	112% 42.6g	111% 42g	38g per day for Men 19-50 years
Protein	111% 62g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	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	35% 0.45mg	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	55.6% 222μg	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	NA	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	NA	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	2804% 224mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	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	297% 2077mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Quick Oats with Iron, 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, Quick Oats with Iron, Dry vs Boiled California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 4.2 times more Vitamin B1, 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Quick Oats with Iron, Dry vs Boiled California Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 16.6 times more Iron, 5.6 times more Magnesium, 3.3 times more Phosphorus and 3.7 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Calcium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Boiled California Red Kidney Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 3 times more Energy, 76.3 times more Fat, 68.6 times more Saturated Fat, 3 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one pound.