Comparing Nutrients in 5 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19% 547kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	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	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	16% 20.6g	130g per day for Men 19-50 years
Sugars	36.6% 26.5g	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	28.7% 11g	16% 6.1g	38g per day for Men 19-50 years
Protein	25% 14g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	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	14% 0.18mg	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	12% 48μg	12.8% 51μg	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	4.4% 3.97mg	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	4.25% 0.64mg	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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	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	54.6% 4.37mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	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	58% 407mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	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	32% 478mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Canned Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry versus 5 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Canned Kidney Beans:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B6, 2.3 times more Vitamin C and 22.5 times more Vitamin E than Canned Kidney Beans.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Canned Kidney Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Canned Kidney Beans:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 1.9 times more Calcium, 2.6 times more Iron, 3.6 times more Magnesium, 3.2 times more Phosphorus, 1.3 times more Potassium and 4.7 times more Zinc than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 10.4 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Canned Kidney Beans contain similar levels of Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 4.6 times more Energy, 16.3 times more Fat, 11.7 times more Saturated Fat, 4.8 times more Carbohydrate, 10.1 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Canned Kidney Beans.