Comparing Nutrients in 7 ounces Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Energy	23% 669kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	5.74% 1.84g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	NA	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	116% 150g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	40.2% 29g	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	79.4% 30g	116% 44.3g	38g per day for Men 19-50 years
Protein	80% 44.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	154% 24.7mg	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	189% 2.46mg	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	124% 494μg	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	0.44% 0.4mg	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	2.78% 0.42mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Recommended Dietary Allowance
Calcium	16.5% 165mg	55% 552mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	NA	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	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 7 ounces of Red Kidney Beans have 1.6 times more Vitamin B9 and 22.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 1.3 times more Vitamin B1, 4.9 times more Vitamin B2, 5.9 times more Vitamin B3, 3.1 times more Vitamin B6 and 2 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber:

• 7 ounces of Red Kidney Beans have 1.5 times more Magnesium, 1.3 times more Phosphorus, 5.3 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 3.3 times more Calcium, 1.4 times more Iron and 39.4 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber contain 4.5 times more Fat, 6 times more Saturated Fat, 7 times more Sugars and 1.5 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber offer comparable quantities of Energy and Carbohydrate per seven ounces.