Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	8.7% 252kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	116% 151g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	69.3% 50.3g	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	0.63% 0.46g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 48.6g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and 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	26.5% 0.32mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	135% 1.75mg	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	64.5% 258μg	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	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	0.4% 0.06mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	46.4% 464mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	66.6% 0.6mg	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	73% 5.83mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	223% 5.1mg	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	40.3% 282mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	57.4% 861mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 7 ounces of Boiled Red Kidney Beans have 4.4 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 4.7 times more Vitamin B1, 12.9 times more Vitamin B2, 15.8 times more Vitamin B3, 4 times more Vitamin B5, 7.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 16.7 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 7 ounces of Boiled Red Kidney Beans have 1.4 times more Potassium than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 8.4 times more Calcium, 2.9 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 5.3 times more Selenium, 217 times more Sodium and 2.1 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3 times more Omega 3 than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 7 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.9 times more Energy, 9.7 times more Fat, 10.7 times more Saturated Fat, 15.3 times more Omega 6, 3.3 times more Carbohydrate and 79.2 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6