Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Energy	8.5% 246kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	8.35% 2.67g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	106% 138g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	52.2% 20g	38g per day for Men 19-50 years
Protein	32.4% 18g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12.2% 0.16mg	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	36.7% 147μg	16% 63.5μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	13% 131mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	79.4% 0.71mg	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	74% 5.9mg	613% 49mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	292% 6.7mg	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% 272mg	120% 839mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	83.7% 46μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	45.3% 5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Fortified Instant Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Fortified Instant Oats:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Fortified Instant Oats.
• While 7 oz of Dry Plain Fortified Instant Oats contain more Vitamin A, 3.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 5.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled California Red Kidney Beans as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Fortified Instant Oats:

• 7 oz of Dry Plain Fortified Instant Oats contain 5.3 times more Calcium, 8.3 times more Iron, 2.7 times more Magnesium, 10.6 times more Manganese, 3.1 times more Phosphorus, 19.3 times more Selenium, 55 times more Sodium and 2.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Fortified Instant Oats contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Plain Fortified Instant Oats contain 2.9 times more Energy, 76.7 times more Fat, 96.1 times more Saturated Fat, 2.3 times more Omega 3, 122.4 times more Omega 6, 3.1 times more Carbohydrate and 1.3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Fortified Instant Oats offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6