Comparing Nutrients in 7 ounces Oat Flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	27.6% 802kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	9.97% 3.2g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	52% 29g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Boiled California Red 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	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	16% 63.5μg	36.7% 147μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	347% 7.98mg	27.4% 0.63mg	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% 272mg	700mg per day for Men 19-50 years
Potassium	21.7% 736mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Flour versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oat Flour have 5.4 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Vitamin B9 than Partially Debranned Oat Flour.
• Both Oat Flour and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• Both Partially Debranned Oat Flour as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oat Flour have 1.5 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 12.6 times more Manganese, 3.3 times more Phosphorus, 28.3 times more Selenium and 3.7 times more Zinc than Boiled California Red Kidney Beans.
• Both Oat Flour and Boiled California Red Kidney Beans contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Flour have 3.3 times more Energy, 101.3 times more Fat, 114.8 times more Saturated Fat, 4.5 times more Omega 3, 159.3 times more Omega 6, 2.9 times more Carbohydrate and 1.6 times more Protein than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.4 times more Fiber than Partially Debranned Oat Flour.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6