Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	82.5% 107g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	69.7% 50.5g	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	15% 11g	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	% 10.8g	g per day for Men 19-50 years
Sucrose	NA	% 28.3g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	22% 12.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	78% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	121% 1.57mg	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	46% 184μg	75.5% 302μg	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	1.9% 1.7mg	1.1% 0.99mg	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	0.28% 0.043mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	50% 0.45mg	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	52% 4.17mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	126% 2.9mg	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	28.8% 201mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 ounces of Boiled Red Kidney Beans have 3.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 4.9 times more Vitamin B1, 11.6 times more Vitamin B2, 18.1 times more Vitamin B3, 3.8 times more Vitamin B5, 9.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 13.3 times more Vitamin E than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 8.4 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 4.3 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Selenium, 220 times more Sodium and 1.9 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 4 times more Omega 3 and 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.8 times more Energy, 8 times more Fat, 11.3 times more Omega 6, 3.3 times more Carbohydrate and 111.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6