Comparing Nutrients in 5 ounces California Red Kidney Beans VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Energy	16% 468kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.13g	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	0.2% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	93% 35.3g	37.3% 14g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	30% 17g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1094μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	8.72% 0.11mg	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	140% 558μg	11.3% 45.4μg	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	7.1% 6.38mg	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	NA	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	27.6% 276mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	56.7% 0.51mg	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	166% 13.3mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	209% 4.8mg	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	82% 574mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	59.8% 33μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fortified Instant Oats per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Fortified Instant Oats:

• 5 ounces of California Red Kidney Beans have 4.4 times more Vitamin B2, 2 times more Vitamin B3, 5 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain more Vitamin A and 1.5 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fortified Instant Oats provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 5 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Fortified Instant Oats:

• 5 ounces of California Red Kidney Beans have 3.1 times more Copper, 1.3 times more Magnesium and 4.1 times more Potassium than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain 1.8 times more Calcium, 2.6 times more Iron, 3.4 times more Manganese, 7.3 times more Selenium and 20 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fortified Instant Oats contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.5 times more Fiber and 2 times more Protein than Fortified Instant Oats.
• While 5 oz of Dry Plain Fortified Instant Oats contain 27.6 times more Fat, 37.4 times more Saturated Fat and 45.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fortified Instant Oats offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6