Comparing Nutrients in 7 ounces Oat Milk VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Oat Milk	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.66% 106kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.2g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	7.83% 2.98g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	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	0% 0mg	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	2.4% 9.53μg	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	13.6% 81.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	24.5% 245mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	17.4% 1.4mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	17.5% 122mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Milk 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 Oat Milk vs Boiled Royal Red Kidney Beans:

• 7 ounces of Oat Milk have more Vitamin A, 3 times more Vitamin B2 and more Vitamin D than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.8 times more Vitamin B3, more Vitamin B6 and 15.4 times more Vitamin B9 than Oat Milk.
• Both Oat Milk and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• Both Oat Milk as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oat Milk vs Boiled Royal Red Kidney Beans:

• 7 ounces of Oat Milk have 2.8 times more Calcium, 2 times more Manganese, 3.6 times more Selenium, 9 times more Sodium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 2.6 times more Copper, 4 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 7.6 times more Potassium and 1.8 times more Zinc than Oat Milk.
• 7 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 2.3 times more Energy, more Omega 3, 2.3 times more Carbohydrate, 6.2 times more Fiber and 5 times more Protein than Oat Milk.
• 7 ounces of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Oat Milk as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.