Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	8.5% 246kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	18.3% 3.1g	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	117% 153g	130g per day for Men 19-50 years
Sugars	NA	82% 59.6g	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	0.49% 0.36g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 58g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	115% 1032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	183% 2.4mg	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	63.5% 254μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	13% 131mg	45% 448mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	52% 0.47mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	194% 4.46mg	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	84% 589mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	30.7% 3.37mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry 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 Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain more Vitamin A, 4.1 times more Vitamin B1, 14.6 times more Vitamin B2, 19.8 times more Vitamin B3, 3.4 times more Vitamin B5, 11.5 times more Vitamin B6 and 1.7 times more Vitamin B9 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 Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Copper than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 3.4 times more Calcium, 2.8 times more Iron, 1.8 times more Magnesium, 7.1 times more Manganese, 2.2 times more Phosphorus, 13.2 times more Selenium, 126.5 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry contain 3 times more Energy, 51.4 times more Fat, 56.6 times more Saturated Fat, 1.6 times more Omega 3, 78.5 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6