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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	83% 108g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 34.7g	g per day for Men 19-50 years
Fiber	24% 9.07g	30% 11.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	88.4% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	80.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	0.28% 0.043mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	29.5% 3.25mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.27% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled 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 Boiled 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 Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Boiled Kidney Beans have 4.4 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 more Vitamin A, 4.7 times more Vitamin B1, 12.9 times more Vitamin B2, 15.8 times more Vitamin B3, 4 times more Vitamin B5, 7.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin K
• Both Boiled 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 Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Boiled Kidney Beans have 1.4 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 6.7 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 6 times more Manganese, 2.3 times more Phosphorus, 5.8 times more Selenium, 434 times more Sodium and 2.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 3 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 2.9 times more Energy, 9.7 times more Fat, 10.5 times more Saturated Fat, 15.1 times more Omega 6, 3.3 times more Carbohydrate and 79.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6