Comparing Nutrients in 100 grams Canned Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	17%	15%	68%

Macro Nutrients

	Canned Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Energy	2.9% 84kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	6.47% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	49.4% 64.2g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	1.75% 1.27g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	34.2% 13g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	79% 1.03mg	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	9% 36μg	51.3% 205μg	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	1.33% 1.2mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Recommended Dietary Allowance
Calcium	3.4% 34mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	NA	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	14.6% 1.17mg	111% 8.84mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	NA	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	13% 90mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.82% 334mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	41% 618mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.25% 9.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 100 g of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 6.4 times more Vitamin B1, 17.1 times more Vitamin B2, 26.5 times more Vitamin B3, 13.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 28 times more Vitamin E than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Canned All Types Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon:

• 100 grams of Canned Kidney Beans have 8.6 times more Water than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 7.2 times more Calcium, 7.6 times more Iron, 4.4 times more Magnesium, 4.5 times more Phosphorus, 1.4 times more Potassium, 2.1 times more Sodium and 5.8 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 1.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon contain 4.3 times more Energy, 10.5 times more Fat, 8.6 times more Saturated Fat, 4.4 times more Carbohydrate, 3 times more Fiber and 3.2 times more Protein than Canned All Types Kidney Beans.