Comparing Nutrients in 5 ounces Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.7% 136kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.4% 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	20.7% 27g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	12.3% 8.94g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	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

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.3% 156μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	17% 68μg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	37.4% 3mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	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	16% 113mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 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 Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Boiled California Red Kidney Beans:

• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4 times more Vitamin B3 and 2.1 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B9 than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 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 Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water vs Boiled California Red Kidney Beans:

• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 2 times more Manganese, 1.3 times more Selenium and 27.8 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.5 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 5.9 times more Potassium and 1.5 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Boiled California Red Kidney Beans contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 20.4 times more Omega 6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 2.3 times more Omega 3, 4.7 times more Fiber and 3.9 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6