Comparing Nutrients in 7 ounces Cooked Oats VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Oats	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.86% 141kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	91% 119g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	130% 49.4g	38g per day for Men 19-50 years
Protein	9% 5.04g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	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	2.98% 12μg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	22.3% 1.8mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	86.3% 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	22% 153mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Oats vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 7 times more Vitamin B1, 13.7 times more Vitamin B2, 9.2 times more Vitamin B3, 2.5 times more Vitamin B5, 79.4 times more Vitamin B6, 65.7 times more Vitamin B9 and more Vitamin C than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Oats vs California Red Kidney Beans:

• Boiled Regular Oats have 1.7 times more Selenium and 7.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 21.7 times more Calcium, 14.9 times more Copper, 10.4 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 5.3 times more Phosphorus, 21.3 times more Potassium and 2.6 times more Zinc than Boiled Regular Oats.

Comparison of macro-nutrients per 7 ounces:

• Boiled Regular Oats have 6.1 times more Fat and 10 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Energy, 4.7 times more Omega 3, 5 times more Carbohydrate, 14.6 times more Fiber and 9.6 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.