Comparing Nutrients in 5 ounces Oat Milk VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Milk	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 76kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	10.6% 13.7g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	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	5.6% 2.13g	93% 35.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.7% 87.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	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	0% 0mg	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	1.7% 6.8μg	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	9.73% 58.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	12.4% 0.99mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	12.5% 87.5mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.4mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Milk vs California Red Kidney Beans:

• Oat Milk has more Vitamin A and more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 10.3 times more Vitamin B3, more Vitamin B6, 82.1 times more Vitamin B9 and more Vitamin C than Oat Milk.
• Both Oat Milk and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Oat Milk as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oat Milk vs California Red Kidney Beans:

• Oat Milk has 1.3 times more Selenium, 4.1 times more Sodium and 7.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 11 times more Copper, 13.4 times more Iron, 7.7 times more Magnesium, 2 times more Manganese, 6.6 times more Phosphorus, 30 times more Potassium and 5.1 times more Zinc than Oat Milk.

Comparison of macro-nutrients per 5 ounces:

• Oat Milk has 5.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.2 times more Energy, more Omega 3, 6.2 times more Carbohydrate, 16.6 times more Fiber and 12.8 times more Protein than Oat Milk.
• Both Oat Milk as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.