Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Energy	16% 468kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	6.33% 2.03g	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	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.03g	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	53.3% 20.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	43% 24g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	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	115% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	12% 0.16mg	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	13.5% 54μg	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	NA	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, Oat Bran, QUAKER/MOTHER	Recommended Dietary Allowance
Calcium	27.6% 276mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	47.2% 0.43mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	81.3% 342mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	351% 8.08mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	54% 5.95mg	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 Cereals, QUAKER, Oat Bran, QUAKER/MOTHER per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER 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, Oat Bran, QUAKER/MOTHER:

• 5 ounces of California Red Kidney Beans have 2.6 times more Vitamin B3, 3.6 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 5 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.8 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER:

• 5 ounces of California Red Kidney Beans have 2.5 times more Calcium, 3.7 times more Copper, 2.6 times more Potassium and more Selenium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 5 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 1.5 times more Magnesium, 5.7 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain similar levels of Iron per five ounces.
• 5 ounces of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.7 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• While 5 oz of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER contain 31.9 times more Fat and 39.7 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER offer comparable quantities of Energy and Carbohydrate per five ounces.