Comparing Nutrients in 5 ounces Fortified Instant Oats VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fortified Instant Oats	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 513kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	3.6% 2.62g	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	0.2% 0.14g	0% 0g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 2.62g	g per day for Men 19-50 years
Fiber	37.3% 14g	16% 6.1g	38g per day for Men 19-50 years
Protein	30% 17g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	122% 1094μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.07% 0.1mg	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	11.3% 45.4μg	12.8% 51μg	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	0% 0mg	1.9% 1.7mg	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	4.8% 0.72mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	49.8% 498mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	21.3% 0.19mg	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	438% 35mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	10.4% 0.24mg	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	85.7% 600mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fortified Instant Oats vs Canned Kidney Beans:

• Dry Plain Fortified Instant Oats have 3.8 times more Vitamin B1, 2.5 times more Vitamin B3, 8.7 times more Vitamin B5 and 25.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.2 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Dry Plain Fortified Instant Oats and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dry Plain Fortified Instant Oats as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fortified Instant Oats vs Canned Kidney Beans:

• Dry Plain Fortified Instant Oats have 10.3 times more Calcium, 2.7 times more Copper, 21.1 times more Iron, 4.7 times more Magnesium, 20.1 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 25.8 times more Selenium and 5.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Sodium and 8.7 times more Water than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 5 ounces:

• Dry Plain Fortified Instant Oats have 4.3 times more Energy, 11.5 times more Fat, 9.5 times more Saturated Fat, 23.1 times more Omega 6, 4.8 times more Carbohydrate, 2.3 times more Fiber and 2.3 times more Protein than Canned All Types Kidney Beans.
• Both Dry Plain Fortified Instant Oats and Canned All Types Kidney Beans have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Dry Plain Fortified Instant Oats as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.