Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	18.3% 530kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	3.68% 1.18g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	25% 32.3g	130g per day for Men 19-50 years
Sugars	38% 27.5g	0.63% 0.45g	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	24.6% 9.36g	24% 9.07g	38g per day for Men 19-50 years
Protein	25.3% 14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.4mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	13% 0.17mg	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	462% 1850μg	46% 184μg	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	1.9% 1.7mg	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	5.76% 0.86mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	49.8% 498mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	34% 0.31mg	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	520% 41.6mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	26.5% 0.61mg	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	85.7% 600mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 8 times more Vitamin B1, 25.7 times more Vitamin B2, 29.7 times more Vitamin B3, 3.3 times more Vitamin B5, 15 times more Vitamin B6, 10 times more Vitamin B9 and 20.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 7 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs Boiled Kidney Beans:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 10 times more Calcium, 1.3 times more Copper, 13.2 times more Iron, 2.3 times more Magnesium, 5.4 times more Manganese, 3.1 times more Phosphorus, 20.9 times more Selenium, 501 times more Sodium and 13.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Potassium and 15.6 times more Water than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.

Comparison of macro-nutrients per 5 ounces:

• Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have 2.9 times more Energy, 8.9 times more Fat, 11.4 times more Saturated Fat, 12.6 times more Omega 6, 3.4 times more Carbohydrate and 60.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 5 oz.
• Both Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.