Comparing Nutrients in 7 ounces Canned Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Oat Milk	14%	15%	71%

Macro Nutrients

	Canned Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.66% 106kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.5% 0.6g	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	15% 19.2g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.27% 0.2g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Oat Milk	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.5% 0.4mg	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	0% 0mg	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	2.4% 9.53μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	22% 0.2mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	43% 0.99mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Oat Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Oat Milk:

• 7 ounces of Canned Kidney Beans have 2.1 times more Vitamin B3, more Vitamin B6, 7.5 times more Vitamin B9 and 13.7 times more Vitamin K than Oat Milk.
• While 7 oz of Oat Milk contain 3.9 times more Vitamin B2 and more Vitamin D than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Oat Milk provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin D
• 7 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Oat Milk:

• 7 ounces of Canned Kidney Beans have 1.4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 4.8 times more Potassium and 6.6 times more Sodium than Oat Milk.
• While 7 oz of Oat Milk contain 3.6 times more Calcium, 3 times more Manganese and 4.8 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Oat Milk contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 7 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.6 times more Energy, more Omega 3, 1.5 times more Carbohydrate, 18.5 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Oat Milk.
• 7 ounces of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Canned All Types Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in seven ounces.