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

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3.4% 0.58g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	12.3% 8.94g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	NA	17.3% 156μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	24% 0.31mg	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	17% 68μg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	13% 0.12mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	39.6% 0.91mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3% 111g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 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, prepared with water 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, prepared with water:

• 5 ounces of Canned Kidney Beans have 8.2 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Canned Kidney Beans have 1.6 times more Copper, 3.3 times more Potassium and 2.7 times more Sodium than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 1.8 times more Calcium, 1.8 times more Iron, 3.8 times more Manganese and 1.8 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Magnesium, Phosphorus, Zinc and Water 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 5.9 times more Omega 3, 2.2 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 3.8 times more Omega 6, 1.3 times more Carbohydrate and 3.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Energy per five ounces.
• 5 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3