Comparing Nutrients in 100 grams Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	47% 61.3g	130g per day for Men 19-50 years
Sugars	49% 35.7g	2.9% 2.1g	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	10.6% 7.7g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	40% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	55% 494μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	30.5% 0.4mg	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	53.3% 213μg	99% 394μg	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	0.78% 0.7mg	5% 4.5mg	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	2.67% 0.4mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.5% 235mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	114% 9.1mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	48.3% 1.1mg	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	41.7% 292mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.23% 8.45g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Red Kidney Beans:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 5 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.9 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.8 times more Vitamin B9, 6.4 times more Vitamin C and 2.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Red Kidney Beans:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.8 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 36.7 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium and 1.4 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Red Kidney Beans contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 3.8 times more Fat, 5.3 times more Omega 6, 1.2 times more Carbohydrate and 17 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 8.5 times more Omega 3, 2.6 times more Fiber and 2.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Red Kidney Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6