Comparing Nutrients in 7 ounces Oat Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	27.6% 802kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	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	100% 130g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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% 0g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	34% 13g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	52% 29g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	16% 63.5μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.26% 1.4mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	99% 7.94mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	347% 7.98mg	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	128% 897mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oat Flour vs Boiled Kidney Beans:

• Partially Debranned Oat Flour has 4.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin K than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Partially Debranned Oat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oat Flour vs Boiled Kidney Beans:

• Partially Debranned Oat Flour has 1.6 times more Calcium, 2 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 9.3 times more Manganese, 3.3 times more Phosphorus, 30.9 times more Selenium, 19 times more Sodium and 3.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.8 times more Water than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Partially Debranned Oat Flour has 3.2 times more Energy, 18.2 times more Fat, 22 times more Saturated Fat, 29.5 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Partially Debranned Oat Flour and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Partially Debranned Oat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.