Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	8.7% 252kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.6% 2.75g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 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	35% 45.2g	102% 132g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	72% 52.3g	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	33.4% 12.7g	37% 14g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	35.3% 0.46mg	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	64.5% 258μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	1.54% 1.4mg	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	0.4% 0.06mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	55% 4.4mg	74% 5.93mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	48.7% 204mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	39% 274mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 7 ounces of Boiled Kidney Beans have 5.9 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• 7 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 3.8 times more Calcium, 1.3 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus, 181 times more Sodium and 2.1 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 3.1 times more Energy, 22 times more Fat, 19 times more Saturated Fat, 2.9 times more Carbohydrate, 82.3 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry offer comparable quantities of Fiber per seven ounces.