Comparing Nutrients in 100 grams Boiled Royal Red Kidney Beans VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Oat Milk	14%	15%	71%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	4.24% 123kcal	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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% 22g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	NA	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	24.5% 9.3g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	17% 9.5g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	7.9% 0.095mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	18.5% 74μg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	4.4% 44mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	34.6% 2.77mg	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	11% 0.26mg	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	20.3% 142mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	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

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

Compare the macro and micronutrient content in 100 g of Boiled Royal 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 Boiled Royal Red Kidney Beans vs Oat Milk:

• 100 grams of Boiled Royal Red Kidney Beans have 2.8 times more Vitamin B3, more Vitamin B6 and 15.4 times more Vitamin B9 than Oat Milk.
• While 100 g of Oat Milk contain more Vitamin A, 3 times more Vitamin B2 and more Vitamin D than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Oat Milk provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Royal 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 and Vitamin B9
• Both Boiled Royal Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

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

• 100 grams of Boiled Royal Red Kidney Beans have 2.6 times more Copper, 4 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 7.6 times more Potassium and 1.8 times more Zinc than Oat Milk.
• While 100 g of Oat Milk contain 2.8 times more Calcium, 2 times more Manganese, 3.6 times more Selenium, 9 times more Sodium and 1.3 times more Water than Boiled Royal Red Kidney Beans.
• 100 grams of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Royal Red Kidney Beans have 2.3 times more Energy, more Omega 3, 2.3 times more Carbohydrate, 6.2 times more Fiber and 5 times more Protein than Oat Milk.
• 100 grams of Oat Milk provide inadequate amounts of Energy and Omega 3
• Both Boiled Royal Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 6 in 100 grams.