Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.47% 6.28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.68% 1.18g	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	11.3% 1.92g	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	84.8% 110g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	38% 27.5g	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	24.6% 9.36g	38g per day for Men 19-50 years
Protein	22% 12.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	152% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	196% 2.55mg	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	462% 1850μg	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	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	43.6% 0.39mg	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	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	144% 3.3mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	178% 19.5mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Boiled All Types Kidney Beans have more Vitamin C and 7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 8 times more Vitamin B1, 25.7 times more Vitamin B2, 29.7 times more Vitamin B3, 3.3 times more Vitamin B5, 15 times more Vitamin B6, 10 times more Vitamin B9 and 20.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• Boiled All Types Kidney Beans have 1.4 times more Potassium and 15.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 10 times more Calcium, 1.3 times more Copper, 13.2 times more Iron, 2.3 times more Magnesium, 5.4 times more Manganese, 3.1 times more Phosphorus, 20.9 times more Selenium, 501 times more Sodium and 13.8 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 ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 2.9 times more Energy, 8.9 times more Fat, 11.4 times more Saturated Fat, 12.6 times more Omega 6, 3.4 times more Carbohydrate and 60.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.