Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 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	25% 32.3g	85% 111g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	33% 24g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	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	256% 1025μg	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	18% 16.3mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	514% 41mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.8% 492mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	93% 10mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 4.3 times more Vitamin B1, 14.7 times more Vitamin B2, 16.6 times more Vitamin B3, 7.3 times more Vitamin B6, 5.6 times more Vitamin B9 and 9.6 times more Vitamin C than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 5.7 times more Calcium, 13.1 times more Iron, 2.7 times more Magnesium, 2.7 times more Phosphorus, 347 times more Sodium and 7.2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 3 times more Energy, 9.7 times more Fat, 12 times more Saturated Fat, 3.4 times more Carbohydrate, 52.6 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Boiled All Types Kidney Beans.