Comparing Nutrients in 100 grams Oat Flour VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Oat Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	14% 404kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	5.02% 1.6g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	9.06% 0.15g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	45% 58.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	NA	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	0% 0g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	26% 14.7g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	8% 32μg	98% 393μg	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% 0mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.67% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.5% 55mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	48.6% 0.44mg	111% 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	50% 4mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	48.2% 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	64.6% 452mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.23% 8.55g	0.32% 12g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oat Flour have 1.8 times more Vitamin B1 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.2 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Partially Debranned Oat Flour.
• 100 grams of Oat Flour have insufficient amounts of Vitamin C
• Both Partially Debranned Oat Flour as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oat Flour have 3.6 times more Manganese, 10.6 times more Selenium and 1.2 times more Zinc than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 2.4 times more Calcium, 2.3 times more Copper, 2.2 times more Iron and 3.6 times more Potassium than Partially Debranned Oat Flour.
• Both Oat Flour and Royal Red Kidney Beans contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oat Flour have 1.2 times more Energy, 20.3 times more Fat, 24.7 times more Saturated Fat and 32.8 times more Omega 6 than Royal Red Kidney Beans.
• While 100 g of Raw Royal Red Kidney Beans contain 3.8 times more Fiber and 1.7 times more Protein than Partially Debranned Oat Flour.
• Both Oat Flour and Royal Red Kidney Beans offer comparable quantities of Omega 3 and Carbohydrate per 100 grams.
• 100 grams of Royal Red Kidney Beans provide inadequate amounts of Omega 6