Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	22.6% 655kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	0.55% 0.4g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	130% 49.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	119% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	132% 1.7mg	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	95% 379μg	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	0.22% 0.2mg	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	6.6% 0.99mg	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

	California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	38.7% 387mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	76% 0.68mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	241% 5.54mg	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	100% 701mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 7 ounces of California Red Kidney Beans have 2.1 times more Vitamin B9 and 45 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 7 ounces of California Red Kidney Beans have 3.2 times more Copper, 1.6 times more Magnesium and 4.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.8 times more Manganese and 37.8 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Calcium, Iron, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.4 times more Omega 3, 3 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 20.4 times more Fat, 22.4 times more Saturated Fat and 31.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6