Comparing Nutrients in 5 ounces Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	14%	7%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 473kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.66% 1.47g	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	79% 103g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	44.4% 17g	93% 35.3g	38g per day for Men 19-50 years
Protein	32% 18g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	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	30.5% 0.4mg	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	10.3% 41μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	51% 4.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	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	70% 490mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	80.7% 44.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.55mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs California Red Kidney Beans:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 13.6 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry vs California Red Kidney Beans:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 9.8 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 times more Calcium, 3 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium and 4.6 times more Potassium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Raw California Red Kidney Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry have 10.9 times more Fat, 12.5 times more Saturated Fat, 19.2 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 5 oz.
• Both Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.