Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.45% 7.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	14% 2.4g	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	41.3% 30g	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	0.39% 0.28g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 29g	g per day for Men 19-50 years
Fiber	24% 9.07g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-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	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	94% 1.22mg	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	0.16% 0.14mg	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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	54.3% 0.49mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	172% 3.95mg	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	71.5% 500mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Boiled All Types Kidney Beans have 12 times more Vitamin C and 4.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 4.5 times more Vitamin B1, 14 times more Vitamin B2, 15.9 times more Vitamin B3, 4.3 times more Vitamin B5, 7.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Boiled All Types Kidney Beans have 1.3 times more Potassium and 9.1 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 6.5 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 6.5 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Selenium, 416 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.9 times more Energy, 10.2 times more Fat, 11.1 times more Saturated Fat, 15.8 times more Omega 6, 3.3 times more Carbohydrate, 66.1 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.