Comparing Nutrients in 7 ounces Red Kidney Beans VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Red Kidney Beans	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	23% 669kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	18% 23g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.26% 0.91g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	79.4% 30g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	80% 44.7g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	44.3% 0.58mg	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	22% 87.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	16.5% 165mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	48% 1.1mg	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	115% 806mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Prepared Fortified Instant Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Prepared Fortified Instant Oats:

• 7 ounces of Red Kidney Beans have 2.3 times more Vitamin B1, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain more Vitamin A and 1.4 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Prepared Fortified Instant Oats provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Prepared Fortified Instant Oats:

• 7 ounces of Red Kidney Beans have 10.6 times more Copper, 5.3 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 22.3 times more Potassium and 4.5 times more Zinc than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 1.6 times more Selenium, 4.1 times more Sodium and 7.2 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Prepared Fortified Instant Oats contain similar levels of Calcium and Iron per seven ounces.
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 5 times more Energy, 29.8 times more Omega 3, 5.3 times more Carbohydrate, 4.6 times more Sugars, 8.9 times more Fiber and 9.5 times more Protein than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 1.8 times more Omega 6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Prepared Fortified Instant Oats provide inadequate amounts of Omega 3