Comparing Nutrients in 100 grams Red Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oat Milk	14%	15%	71%

Macro Nutrients

	Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	11.6% 337kcal	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	40% 15g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Red 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	50.7% 0.61mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	8.3% 83mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Oat Milk per 100 g

Compare the macro and micronutrient content in 100 g of Red Kidney Beans versus 100 g of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Red Kidney Beans have 6.1 times more Vitamin B1, 10.6 times more Vitamin B3, more Vitamin B6, 82.1 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Oat Milk.
• While 100 g of Oat Milk contain more Vitamin A and more Vitamin D than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oat Milk provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• 100 grams of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin E in 100 grams.

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

• 100 grams of Red Kidney Beans have 7 times more Copper, 9.6 times more Iron, 6.7 times more Magnesium, 2.2 times more Manganese, 6.6 times more Phosphorus, 27.3 times more Potassium and 5.6 times more Zinc than Oat Milk.
• While 100 g of Oat Milk contain 1.5 times more Calcium, 1.3 times more Selenium, 3.8 times more Sodium and 7.4 times more Water than Raw Red Kidney Beans.
• 100 grams of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 6.3 times more Energy, more Omega 3, 6.3 times more Carbohydrate, 21 times more Sugars, 10.1 times more Fiber and 11.9 times more Protein than Oat Milk.
• 100 grams of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Raw Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in 100 grams.