Comparing Nutrients in 7 ounces Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.2% 4.03g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.18% 0.19mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	11.3% 0.15mg	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	2.5% 9.92μg	18% 71.4μg	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	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	29.8% 0.27mg	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	24% 1.92mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	14.5% 0.33mg	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	23.2% 163mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Canned Kidney Beans:

• 7 oz of Canned All Types Kidney Beans contain 1.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.4 times more Vitamin B5, 5.7 times more Vitamin B6 and 7.2 times more Vitamin B9 than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Canned Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Canned Kidney Beans:

• 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 4 times more Manganese than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 3.1 times more Calcium, 3.3 times more Copper, 3.4 times more Potassium and 6.4 times more Sodium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Canned Kidney Beans contain similar levels of Iron, Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned All Types Kidney Beans contain 2 times more Energy, 5.5 times more Omega 3, 1.9 times more Carbohydrate, 2.5 times more Fiber and 2.6 times more Protein than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• 7 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide inadequate amounts of Energy and Omega 3
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.