Comparing Nutrients in 100 grams Boiled Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oat Milk	14%	15%	71%

Macro Nutrients

	Boiled Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	0.14% 0.1g	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	17% 6.4g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	0% 0mg	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	32.5% 130μg	1.2% 4.8μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.87% 41.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.2% 0.03mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	3.5% 35mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11% 0.1mg	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	27.8% 2.22mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	21.7% 0.5mg	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	19.7% 138mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.34% 86.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Oat Milk:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 2.9 times more Vitamin B3, more Vitamin B6, 27.1 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Oat Milk.
• While Oat Milk contains more Vitamin A, 3.4 times more Vitamin B2 and more Vitamin D than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Oat Milk:

• Boiled All Types Kidney Beans have 2.2 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 8.1 times more Potassium and 2 times more Zinc than Oat Milk.
• While Oat Milk contains 3.5 times more Calcium, 3.9 times more Selenium, 45 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oat Milk have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.4 times more Energy, more Omega 3, 2.4 times more Carbohydrate, 4.3 times more Fiber and 4.6 times more Protein than Oat Milk.
• While Oat Milk contains 2.8 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Oat Milk have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.