Comparing Nutrients in 5 ounces Fortified Instant Oats VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fortified Instant Oats	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 513kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	NA	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	93% 35.3g	38g per day for Men 19-50 years
Protein	30% 17g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	122% 1094μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	49.8% 498mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	59.8% 33μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.56mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Fortified Instant Oats versus 5 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Fortified Instant Oats have more Vitamin A and 1.5 times more Vitamin B5 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 4.4 times more Vitamin B2, 2 times more Vitamin B3, 5 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and California Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Fortified Instant Oats have 1.8 times more Calcium, 2.6 times more Iron, 3.4 times more Manganese, 7.3 times more Selenium and 20 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.1 times more Copper and 4.1 times more Potassium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fortified Instant Oats have 27.6 times more Fat, 37.4 times more Saturated Fat and 45.3 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.5 times more Fiber and 2 times more Protein than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and California Red Kidney Beans offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6