Comparing Nutrients in 7 ounces Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	23% 669kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	6.64% 2.12g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	56.6% 0.9g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	111% 144g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	84.4% 61.2g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	80% 44.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	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	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	148% 23.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	183% 2.38mg	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	119% 474μg	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	1.76% 1.6mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	16.5% 165mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	80.3% 0.72mg	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	265% 21.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	192% 4.4mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	68.3% 1024mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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, raisins, dates and walnuts, dry:

• 7 ounces of Red Kidney Beans have 1.6 times more Vitamin B9, 5.6 times more Vitamin C and 2.8 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 1.5 times more Vitamin B1, 4.7 times more Vitamin B2, 5.7 times more Vitamin B3, 3 times more Vitamin B6 and 2.6 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 7 ounces of Red Kidney Beans have 1.9 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 3.6 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 5.1 times more Selenium and 43 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.2 times more Fiber and 2.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 6.6 times more Fat, 6.9 times more Saturated Fat, 1.3 times more Omega 3, 12.2 times more Omega 6 and 14.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6