Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	25.7% 746kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	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	109% 142g	22% 28.8g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	43.3% 16.5g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	36% 20g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.94mg	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	84.3% 337μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	8.47% 1.27mg	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, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	49% 488mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	301% 24mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	102% 712mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	19.8% 673mg	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	74% 1109mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 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, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Canned Kidney Beans:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 12.5 times more Vitamin B1, 12.1 times more Vitamin B2, 22.1 times more Vitamin B3, 13.2 times more Vitamin B6, 4.7 times more Vitamin B9 and 32 times more Vitamin E than Canned Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar 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, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Canned Kidney Beans:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 7.2 times more Calcium, 10.4 times more Iron, 3.8 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Sodium and 5 times more Zinc than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 10.6 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 4.5 times more Energy, 12.4 times more Fat, 14.8 times more Saturated Fat, 4.9 times more Carbohydrate, 9.5 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Canned Kidney Beans.