Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 519kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	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	82.5% 107g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	83% 31.6g	93% 35.3g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	88.2% 353μg	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	0.31% 0.28mg	7.1% 6.38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	39.4% 394mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	NA	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	167% 13.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	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	62% 434mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber 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 Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 1.4 times more Vitamin B1, 4.8 times more Vitamin B2, 6 times more Vitamin B3 and 3.1 times more Vitamin B6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B9 and 22.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 1.4 times more Calcium and 43 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.8 times more Magnesium, 1.3 times more Phosphorus and 5.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and California Red Kidney Beans contain similar levels of Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 19.2 times more Fat, 25.7 times more Saturated Fat and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and California Red Kidney Beans offer comparable quantities of Energy and Fiber per five ounces.