Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Canned Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	4.1% 119kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	83% 108g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	49.5% 36g	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	0% 0g	0.45% 0.33g	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	% 0g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 34.7g	g per day for Men 19-50 years
Fiber	16% 6.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	NA	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	88.4% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	80.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	96% 1.25mg	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	12.8% 51μg	67.7% 271μg	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	1.9% 1.7mg	0% 0mg	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	0.19% 0.028mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	4.8% 48mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	47.6% 0.43mg	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	20.7% 1.66mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	159% 3.66mg	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	18.2% 128mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	29.5% 3.25mg	11mg per day for Men 19-50 years
Water	3% 111g	0.27% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Canned Kidney Beans have 2.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 6.4 times more Vitamin B1, 14.7 times more Vitamin B2, 22.2 times more Vitamin B3, 6.4 times more Vitamin B5, 11.9 times more Vitamin B6, 5.3 times more Vitamin B9 and 25 times more Vitamin E than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Canned Kidney Beans have 11.3 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 6.9 times more Calcium, 2.2 times more Copper, 7.2 times more Iron, 3.4 times more Magnesium, 15.4 times more Manganese, 3.6 times more Phosphorus, 7.1 times more Selenium, 1.5 times more Sodium and 5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 1.5 times more Omega 3 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 4.4 times more Energy, 8.1 times more Fat, 5.4 times more Saturated Fat, 15.4 times more Omega 6, 5.2 times more Carbohydrate, 13.7 times more Sugars, 1.9 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6