Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.5% 710kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	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	110% 143g	91% 119g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	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	50.7% 19.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.8mg	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	141% 564μg	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	2.87% 2.58mg	9.92% 8.93mg	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	6.5% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	70.4% 704mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	NA	243% 2.2mg	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	317% 25.3mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	101% 708mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	70.8% 1062mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs California Red Kidney Beans:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 2 times more Vitamin B1, 5.5 times more Vitamin B2, 6.9 times more Vitamin B3 and 3.6 times more Vitamin B6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar vs California Red Kidney Beans:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 1.8 times more Calcium, 1.4 times more Iron and 48.6 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.5 times more Magnesium and 3.8 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and California Red Kidney Beans contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have 22.6 times more Fat, 28.5 times more Saturated Fat and 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.6 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.