Comparing Nutrients in 7 ounces Oats VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oats	California Red Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 772kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	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	101% 132g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	55.4% 21g	130% 49.4g	38g per day for Men 19-50 years
Protein	60% 33.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Oats	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	126% 1.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	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	0% 0mg	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	NA	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

	Oats	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	117% 9.37mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	86.3% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	148% 1038mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	71.6% 7.88mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Oats vs California Red Kidney Beans:

• 7 ounces of Oats have 1.4 times more Vitamin B1 and 1.7 times more Vitamin B5 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin C than Oats.
• 7 ounces of Oats have insufficient amounts of Vitamin C
• Both Oats as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oats vs California Red Kidney Beans:

• 7 ounces of Oats have 4.9 times more Manganese, 1.3 times more Phosphorus, 7.9 times more Selenium and 1.6 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.6 times more Calcium, 1.8 times more Copper, 2 times more Iron and 3.5 times more Potassium than Oats.
• Both Oats and California Red Kidney Beans contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oats have 27.6 times more Fat, 33.8 times more Saturated Fat, 1.3 times more Omega 3 and 44.9 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.3 times more Fiber and 1.4 times more Protein than Oats.
• Both Oats and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6