Comparing Nutrients in 5 ounces Canned Kidney Beans VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Canned Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	4.1% 119kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	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	74.3% 97g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.78% 2g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	63.8% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	11% 0.14mg	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	17.4% 69.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	NA	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	876% 70mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	3% 111g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Canned All Types Kidney Beans have more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 4.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 33 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• Canned All Types Kidney Beans have 98.7 times more Sodium and 8.3 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 1.4 times more Calcium, 42.3 times more Iron, 10 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium and 7 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 1.3 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While Cereals, QUAKER, Quick Oats with Iron, Dry contain 4.4 times more Energy, 11.5 times more Fat, 6.8 times more Saturated Fat, 4.7 times more Carbohydrate, 2.2 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.