Comparing Nutrients in 7 ounces Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 701kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	NA	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	56% 40.5g	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	44.4% 17g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	40% 22.4g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled Royal 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	62.5% 0.75mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16% 0.21mg	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	19.3% 77.4μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.7% 18.7mg	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	6.2% 0.93mg	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, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.6% 246mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	NA	57.8% 0.52mg	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	77.6% 6.2mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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% 710mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry versus 7 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled Royal Red Kidney Beans:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B6, more Vitamin B12 and 7.8 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 1.9 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 7 ounces for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled Royal Red Kidney Beans:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 2.8 times more Calcium, 2.7 times more Magnesium, 2.5 times more Phosphorus, 70.8 times more Sodium and 2.8 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled Royal Red Kidney Beans contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 2.9 times more Energy, 25.9 times more Fat, 43.4 times more Saturated Fat and 3.3 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled Royal Red Kidney Beans offer comparable quantities of Fiber and Protein per seven ounces.