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

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prepared Fortified Instant Oats	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.32% 96kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	6% 3.36g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	11.3% 0.15mg	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	15.6% 62.4μg	26.2% 105μg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	45.5% 0.41mg	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	106% 8.45mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	19.6% 0.45mg	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	15.6% 109mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Prepared Fortified Instant Oats have more Vitamin A, 2 times more Vitamin B1, 3.5 times more Vitamin B2, 5.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B9 than Prepared Fortified Instant Oats.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Prepared Fortified Instant Oats as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Prepared Fortified Instant Oats have 1.2 times more Calcium, 2 times more Iron, 1.8 times more Manganese, 4.2 times more Selenium, 12.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4.4 times more Copper, 1.8 times more Magnesium, 1.8 times more Phosphorus, 6.9 times more Potassium and 1.4 times more Zinc than Prepared Fortified Instant Oats.
• 5 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared Fortified Instant Oats have 20.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Energy, 2.7 times more Omega 3, 1.9 times more Carbohydrate, 5.5 times more Fiber and 3.9 times more Protein than Prepared Fortified Instant Oats.
• 5 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6