Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	10%	10%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Energy	8.5% 246kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	16% 2.7g	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	119% 154g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	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	48.6% 18.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	32.4% 18g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	227% 2.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	275% 3.57mg	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	647% 2590μg	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	8.07% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Recommended Dietary Allowance
Calcium	13% 131mg	69.7% 697mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	61% 0.55mg	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	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	201% 4.63mg	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	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	66.3% 994mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	249% 27.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.23% 8.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 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 ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 9.9 times more Vitamin B1, 24 times more Vitamin B2, 31.8 times more Vitamin B3, 3.3 times more Vitamin B5, 17.3 times more Vitamin B6 and 17.6 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain:

• 7 ounces of Boiled California Red Kidney Beans have 1.5 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 5.3 times more Calcium, 9.8 times more Iron, 2 times more Magnesium, 7.3 times more Manganese, 3.1 times more Phosphorus, 19.2 times more Selenium, 125.3 times more Sodium and 16 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain.
• While 7 oz of Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain contain 3 times more Energy, 49.2 times more Fat, 59.3 times more Saturated Fat, 1.9 times more Omega 3, 67.9 times more Omega 6 and 3.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6