Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 520kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	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	73% 95g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	36.6% 14g	93% 35.3g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	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	86.2% 1.03mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	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	13% 0.17mg	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	11.3% 45.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.44% 0.67mg	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 Organic, Regular	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	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	74.4% 5.95mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	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	96% 672mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular 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 Organic, Regular vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.4 times more Vitamin B1 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular 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 Organic, Regular vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.2 times more Zinc than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.8 times more Calcium, 2.2 times more Iron and 4.3 times more Potassium than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 25.2 times more Fat and 30.8 times more Saturated Fat than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.5 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.