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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	6.06% 176kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	74.3% 97g	130g per day for Men 19-50 years
Sugars	NA	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	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	34.7% 13g	35% 13.3g	38g per day for Men 19-50 years
Protein	23% 13g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	63.8% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	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	NA	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	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	53% 4.22mg	876% 70mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, QUAKER, Quick Oats with Iron, Dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 4.2 times more Vitamin B1, 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled California Red Kidney Beans as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Calcium than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 16.6 times more Iron, 5.6 times more Magnesium, 3.3 times more Phosphorus and 3.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 3 times more Energy, 76.3 times more Fat, 68.6 times more Saturated Fat, 3 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry offer comparable quantities of Fiber per five ounces.