Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oat Milk	14%	15%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.66% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	34.2% 44.5g	15% 19.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	32.4% 18g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	13% 131mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	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	74% 5.9mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	39% 272mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oat Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red 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 Boiled California Red Kidney Beans vs Oat Milk:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1, 2.7 times more Vitamin B3, more Vitamin B6 and 15.4 times more Vitamin B9 than Oat Milk.
• While 7 oz of Oat Milk contain more Vitamin A, 3.2 times more Vitamin B2 and more Vitamin D than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• 7 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Oat Milk:

• 7 ounces of Boiled California Red Kidney Beans have 2.9 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 8.4 times more Potassium and 1.7 times more Zinc than Oat Milk.
• While 7 oz of Oat Milk contain 1.9 times more Calcium, 1.6 times more Manganese, 3.6 times more Selenium, 11.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.3 times more Energy, more Omega 3, 2.3 times more Carbohydrate, 6.2 times more Fiber and 4.8 times more Protein than Oat Milk.
• 7 ounces of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in seven ounces.