Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 752kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	5.46% 1.75g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	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	119% 155g	91% 119g	130g per day for Men 19-50 years
Sugars	45.6% 33g	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	45.4% 17.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	39.8% 22.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	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	134% 1.75mg	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	360% 1441μg	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	26.5% 24mg	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	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.7% 417mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	732% 58.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	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	105% 732mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.46g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs California Red Kidney Beans:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 1.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs California Red Kidney Beans:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.2 times more Iron, 2 times more Selenium, 31.3 times more Sodium and 2.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Copper, 1.4 times more Magnesium and 4.2 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw California Red Kidney Beans have similar amounts of Calcium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 19.5 times more Fat, 24.4 times more Saturated Fat, 27.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 7 oz.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.