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

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Fortified Instant Oats	Red Kidney Beans	Recommended Dietary Allowance
Energy	24.8% 718kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.35% 2.67g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	94% 122g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	5.75% 4.17g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	79.4% 30g	38g per day for Men 19-50 years
Protein	42.2% 23.7g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	170% 1532μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	60.6% 0.79mg	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	16% 63.5μg	195% 782μg	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	9.92% 8.93mg	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	6.75% 1mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Red Kidney Beans	Recommended Dietary Allowance
Calcium	69.7% 697mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	613% 49mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	96% 2.2mg	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	120% 839mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	83.7% 46μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	45.3% 5mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Fortified Instant Oats have more Vitamin A, 1.5 times more Vitamin B5 and 2.4 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2 times more Vitamin B3, 5 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Dry Plain Fortified Instant Oats.
• 7 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Dry Plain Fortified Instant Oats as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Fortified Instant Oats have 4.2 times more Calcium, 3.7 times more Iron, 3 times more Manganese, 7.3 times more Selenium and 18.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.9 times more Copper and 3.7 times more Potassium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fortified Instant Oats have 6.5 times more Fat, 8.7 times more Saturated Fat and 10.7 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5 times more Omega 3, 1.4 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6