Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Canned Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	5.75% 167kcal	26.4% 766kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	10.2% 3.27g	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	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	106% 138g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	51.2% 37g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	19.3% 3.1mg	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	19.4% 0.25mg	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	17% 67.5μg	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	6.17% 5.56mg	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	5.95% 0.89mg	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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	12.7% 127mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	46.3% 194mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.5% 629mg	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	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B6, 2.3 times more Vitamin C and 22.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 7 ounces of Canned Kidney Beans have 10.4 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 1.9 times more Calcium, 2.6 times more Iron, 3.6 times more Magnesium, 3.2 times more Phosphorus, 1.3 times more Potassium and 4.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 4.6 times more Energy, 16.3 times more Fat, 11.7 times more Saturated Fat, 4.8 times more Carbohydrate, 10.1 times more Sugars, 1.8 times more Fiber and 1.9 times more Protein than Canned All Types Kidney Beans.