Comparing Nutrients in 7 ounces California Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	22.6% 655kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	56% 40.5g	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	44.4% 17g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	24% 0.31mg	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	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	20.7% 18.7mg	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	6.2% 0.93mg	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, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	38.7% 387mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	NA	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	NA	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	26% 883mg	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	47% 703mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of California Red Kidney Beans have 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 10.1 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain more Vitamin B12 and 2.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for California Red Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• 7 ounces of California Red Kidney Beans have 1.6 times more Calcium, 3 times more Iron, 1.4 times more Magnesium and 3.3 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 32.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.9 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 17.6 times more Fat and 28.9 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry offer comparable quantities of Energy and Carbohydrate per seven ounces.