Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Energy	16% 468kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	6.74% 6.53g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	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	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	56.4% 41g	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	93% 35.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	86.2% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	107% 1.4mg	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	72.6% 291μg	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	1.9% 1.7mg	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	3.97% 0.6mg	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

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Recommended Dietary Allowance
Calcium	27.6% 276mg	34.4% 344mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	156% 12.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.25% 9.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 ounces of California Red Kidney Beans have 1.9 times more Vitamin B9 and 3.8 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry:

• 5 ounces of California Red Kidney Beans have 1.8 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 41.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3 times more Fiber and 2.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry contain 18.4 times more Fat, 24.4 times more Saturated Fat and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry offer comparable quantities of Energy per five ounces.