Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	4.28% 124kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	42.6% 31g	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	24.5% 9.3g	18% 6.9g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	15.8% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	74.3% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	78.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	92% 1.2mg	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	18.5% 74μg	59.8% 239μg	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	0.89% 0.8mg	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	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	6.6% 66mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	40.4% 0.36mg	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	37.3% 2.98mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	97% 2.22mg	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	19.6% 137mg	42.3% 296mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	11% 374mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	30% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.23% 8.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 100 g of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 6.9 times more Vitamin B1, 16.4 times more Vitamin B2, 22.2 times more Vitamin B3, 3.1 times more Vitamin B5, 11.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 100 g of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 4.5 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 2.2 times more Phosphorus, 13.7 times more Selenium, 129 times more Sodium and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Fiber than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 100 g of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain 3 times more Energy, 77.6 times more Fat, 76.4 times more Saturated Fat, 14.3 times more Omega 3, 139.2 times more Omega 6 and 3.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6