Comparing Nutrients in 5 ounces Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 512kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	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	70% 91g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	48.5% 18.4g	93% 35.3g	38g per day for Men 19-50 years
Protein	41.4% 23.2g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	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	120% 1.44mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	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	115% 1.5mg	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	83.3% 333μg	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	0.16% 0.14mg	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	5.3% 0.79mg	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, Weight Control Instant Oatmeal, maple and brown sugar	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	38% 380mg	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	179% 14.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	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	79.4% 556mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	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	60.7% 910mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 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, Weight Control Instant Oatmeal, maple and brown sugar vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.7 times more Vitamin B6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.7 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 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, Weight Control Instant Oatmeal, maple and brown sugar vs California Red Kidney Beans:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.4 times more Calcium and 58.4 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Magnesium and 4.5 times more Potassium than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and California Red Kidney Beans contain similar levels of Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 24.8 times more Fat and 32.1 times more Saturated Fat than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.9 times more Fiber and 1.5 times more Protein than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.