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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	NA	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	214% 278g	130g per day for Men 19-50 years
Sugars	8.9% 6.44g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	111% 62g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	55.6% 222μg	447% 1787μg	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	22.7% 20.4mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	NA	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	NA	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS 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 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 Red Kidney Beans:

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 3.1 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 7.4 times more Iron and 2 times more Magnesium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.8 times more Calcium and 3.8 times more Potassium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Red Kidney Beans contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Quick Oats with Iron, Dry has 6.5 times more Fat and 6.2 times more Saturated Fat than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.5 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.