Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	California Red Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	NA	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	130% 49.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	2% 0.026mg	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	195% 782μg	2.5% 9.92μg	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	9.92% 8.93mg	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	NA	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

	California Red Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	9.04% 0.081mg	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	232% 18.6mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	58.5% 1.35mg	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	115% 804mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.77% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 7 ounces of California Red Kidney Beans have 4.6 times more Vitamin B1, 6.1 times more Vitamin B2, 21.7 times more Vitamin B3, 7.7 times more Vitamin B5, 30.5 times more Vitamin B6, 78.8 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 7 ounces of California Red Kidney Beans have 17.7 times more Calcium, 26.8 times more Copper, 9.6 times more Iron, 5.3 times more Magnesium, 1.5 times more Manganese, 4.9 times more Phosphorus, 21.6 times more Potassium and 4.8 times more Zinc than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 7 oz of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 4.2 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 7.7 times more Energy, 5.6 times more Omega 3, 8 times more Carbohydrate, 14.6 times more Fiber and 12 times more Protein than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide inadequate amounts of Omega 6 in seven ounces.