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

Macros Ratio

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

Macro Nutrients

	Prepared Fortified Instant Oats	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.32% 96kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	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	12.7% 16.5g	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	6% 3.36g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	15.6% 62.4μg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	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	106% 8.45mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	34.4% 0.79mg	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	15.6% 109mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Prepared Fortified Instant Oats have more Vitamin A and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B1, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Prepared Fortified Instant Oats as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Prepared Fortified Instant Oats have 1.6 times more Selenium, 4.5 times more Sodium and 7.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Calcium, 16.7 times more Copper, 1.6 times more Iron, 6.2 times more Magnesium, 1.8 times more Manganese, 5.3 times more Phosphorus, 24.4 times more Potassium and 4.1 times more Zinc than Prepared Fortified Instant Oats.

Comparison of macro-nutrients per 5 ounces:

• Prepared Fortified Instant Oats have 5.4 times more Fat and 7.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.9 times more Energy, 7 times more Omega 3, 5.1 times more Carbohydrate, 14.6 times more Fiber and 10.3 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.