Comparing Nutrients in 5 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 558kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.97g	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	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.8% 95g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	51.5% 37.3g	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	26.5% 10g	93% 35.3g	38g per day for Men 19-50 years
Protein	30.4% 17g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	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	39.5% 0.47mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	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	25% 0.33mg	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	7.8% 31μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	4.72% 0.71mg	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, oatmeal, REAL MEDLEYS, cherry pistachio, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	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	53% 4.24mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	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	67.4% 472mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	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	17% 257mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.03mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.34g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry 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, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have more Vitamin B12 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 17.9 times more Vitamin B9 and 6.4 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry and California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 16.5 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.5 times more Calcium, 3.1 times more Iron, 1.6 times more Magnesium and 3 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry and California Red Kidney Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have 44.1 times more Fat and 38.5 times more Saturated Fat than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.5 times more Fiber and 2 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.