Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 523kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	7.45% 7.23g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.58% 1.15g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	67% 87g	130g per day for Men 19-50 years
Sugars	41.3% 30g	4.1% 2.98g	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	0.39% 0.28g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	30.6% 11.6g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	69.3% 624μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.6% 1.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	67.7% 271μg	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	0.16% 0.14mg	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	4.72% 0.71mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.5% 325mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	147% 11.8mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	68.5% 1.57mg	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	71.5% 500mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have more Vitamin A, 3.8 times more Vitamin B2, 4.4 times more Vitamin B3, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.4 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.1 times more Vitamin B9, 45 times more Vitamin C and 2.9 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.8 times more Calcium, 1.2 times more Iron, 2.5 times more Manganese and 34.7 times more Sodium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2 times more Copper, 1.4 times more Magnesium and 4.5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Red Kidney Beans contain similar levels of Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 4.8 times more Fat, 5.2 times more Saturated Fat, 7.5 times more Omega 6, 1.2 times more Carbohydrate and 10.1 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.8 times more Omega 3, 1.9 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6