Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	24.6% 714kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	116% 150g	94% 122g	130g per day for Men 19-50 years
Sugars	98% 70.7g	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	21% 15.3g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 39.7g	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	79.4% 30g	38g per day for Men 19-50 years
Protein	32.3% 18g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	109% 980μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	106% 423μg	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	1.54% 1.4mg	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	5.3% 0.79mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	46.6% 466mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	226% 18mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	82.8% 579mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	58.2% 873mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Red Kidney Beans:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 5 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.9 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B9, 6.4 times more Vitamin C and 2.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Red Kidney Beans:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.8 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 36.7 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Red Kidney Beans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3.8 times more Fat, 5.3 times more Omega 6, 1.2 times more Carbohydrate and 17 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 8.5 times more Omega 3, 2.6 times more Fiber and 2.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6