Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	16% 468kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	5.35% 1.7g	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	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	48.5% 18.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	96% 15.4mg	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	112% 1.45mg	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	0.16% 0.14mg	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	5.3% 0.79mg	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, weight control, cinnamon	Recommended Dietary Allowance
Calcium	27.6% 276mg	34.7% 347mg	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	157% 12.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	40% 169mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	14% 473mg	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	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	34% 3.76mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 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, weight control, cinnamon 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, weight control, cinnamon:

• 5 ounces of California Red Kidney Beans have 1.9 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 5.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 5 ounces of California Red Kidney Beans have 1.3 times more Magnesium and 4.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 1.3 times more Calcium and 56.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain similar levels of Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.9 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 25.1 times more Fat and 33.5 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon offer comparable quantities of Energy and Carbohydrate per five ounces.