Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Canned Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	5.75% 167kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	5.74% 1.84g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	116% 150g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	40.2% 29g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	116% 44.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	154% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	189% 2.46mg	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	18% 71.4μg	124% 494μg	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	2.65% 2.4mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	55% 552mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	NA	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	29% 2.32mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	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	25.5% 179mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• Canned All Types Kidney Beans have 6 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 6.6 times more Vitamin B1, 20.7 times more Vitamin B2, 30.3 times more Vitamin B3, 16.8 times more Vitamin B6, 6.9 times more Vitamin B9 and 21.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• Canned All Types Kidney Beans have 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 8.2 times more Calcium, 8 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus, 1.6 times more Sodium and 4.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 4.4 times more Energy, 8 times more Fat, 6.6 times more Saturated Fat, 5.2 times more Carbohydrate, 7.9 times more Sugars, 5.2 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.