Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18.4% 533kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	9.26% 2.96g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	16% 20.6g	130g per day for Men 19-50 years
Sugars	34.5% 25g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	31% 11.8g	16% 6.1g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.87mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	8.07% 0.1mg	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	60.2% 241μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	1.9% 1.7mg	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	6.05% 0.91mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	35% 349mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	21.3% 0.19mg	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	215% 17mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	72.7% 509mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	53% 792mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Canned Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 12.5 times more Vitamin B1, 12.1 times more Vitamin B2, 22.1 times more Vitamin B3, 13.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12 and 32 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Canned Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 7.2 times more Calcium, 10.4 times more Iron, 3.8 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Sodium and 5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 10.6 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 4.5 times more Energy, 12.4 times more Fat, 14.8 times more Saturated Fat, 4.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.