Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Cereals, QUAKER, Quick Oats with Iron, Dry

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%

Macro Nutrients

	Boiled Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Energy	8.7% 252kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	NA	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	104% 135g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	3.9% 2.8g	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	38.6% 14.7g	49% 18.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	15.3% 0.2mg	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	24.3% 97μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cereals, QUAKER, Quick Oats with Iron, Dry	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	1227% 98mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cereals, QUAKER, Quick Oats with Iron, Dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans versus 7 oz of Cereals, QUAKER, Quick Oats with Iron, 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, QUAKER, Quick Oats with Iron, Dry:

• 7 ounces of Boiled Red Kidney Beans have 2.7 times more Vitamin B9 than Cereals, QUAKER, Quick Oats with Iron, Dry.
• While 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 3.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 22 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Cereals, QUAKER, Quick Oats with Iron, Dry:

• 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 1.7 times more Calcium, 16.8 times more Iron, 6 times more Magnesium, 3.2 times more Phosphorus and 3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cereals, QUAKER, Quick Oats with Iron, Dry contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Quick Oats with Iron, Dry contain 2.9 times more Energy, 13.7 times more Fat, 13.3 times more Saturated Fat, 3 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Boiled Red Kidney Beans.