Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	25% 730kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	35% 45.2g	130g per day for Men 19-50 years
Sugars	82% 59.6g	0.88% 0.64g	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	0.49% 0.36g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	115% 1032μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	18.3% 0.24mg	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	63.5% 254μg	64.5% 258μg	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	5.82% 0.87mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	45% 448mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	47.6% 0.43mg	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	204% 16.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	37% 0.85mg	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	84% 589mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have more Vitamin A, 3.3 times more Vitamin B1, 15.6 times more Vitamin B2, 18.5 times more Vitamin B3, 3.3 times more Vitamin B5, 10 times more Vitamin B6 and 14.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Boiled Kidney Beans:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 6.5 times more Calcium, 3.7 times more Iron, 2.1 times more Magnesium, 5.2 times more Manganese, 2.2 times more Phosphorus, 14.4 times more Selenium, 506 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 2.9 times more Energy, 9.3 times more Fat, 10.9 times more Saturated Fat, 14.5 times more Omega 6, 3.4 times more Carbohydrate and 93.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3 than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 7 oz.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.