Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	16% 468kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7.45% 7.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	14% 2.4g	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	NA	41.3% 30g	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	0.39% 0.28g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 29g	g per day for Men 19-50 years
Fiber	93% 35.3g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	94% 1.22mg	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	67.7% 271μg	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	0.16% 0.14mg	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	4.72% 0.71mg	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	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	27.6% 276mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	54.3% 0.49mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	172% 3.95mg	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	71.5% 500mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Raw California Red Kidney Beans have 2.1 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin B5 per 5 oz.
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Raw California Red Kidney Beans have 3.2 times more Copper, 1.6 times more Magnesium and 4.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.8 times more Manganese and 37.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Calcium, Iron, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.4 times more Omega 3, 3 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 20.4 times more Fat, 22.4 times more Saturated Fat and 31.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.