Comparing Nutrients in 100 calories California Red Kidney Beans VS Dry Quick Oats

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Dry Quick Oats: 26.4g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Dry Quick Oats?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dry Quick Oats	14%	15%	71%

Macro Nutrients

	California Red Kidney Beans	Dry Quick Oats	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.77% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.65% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	0.36% 0.26g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	20% 7.55g	7% 2.66g	38g per day for Men 19-50 years
Protein	13% 7.4g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dry Quick Oats	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.3% 5.78μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 119μg	2.1% 8.44μg	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	1.5% 1.36mg	0% 0mg	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	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dry Quick Oats	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	12.5% 0.11mg	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	35.4% 2.83mg	14.3% 1.15mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	7.9% 33.2mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	94% 42.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 123mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.012% 0.18mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.077% 2.86g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dry Quick Oats Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Dry Quick Oats?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Dry Quick Oats:

• 100 calories of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.6 times more Vitamin B6 and 14.1 times more Vitamin B9 than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• 100 calories of Dry Quick Oats have insufficient amounts of Vitamin B3
• Both Raw California Red Kidney Beans as well as Dry Regular and Quick Oats Cereals have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Dry Quick Oats:

• 100 calories of California Red Kidney Beans have 4.9 times more Calcium, 3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus and 4.9 times more Potassium than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 2.8 times more Manganese and 6.9 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Quick Oats contain similar levels of Zinc per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Dry Quick Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 2.8 times more Fiber and 2.1 times more Protein than Dry Quick Oats.
• While 100 kcal of Dry Regular and Quick Oats Cereals contain 35.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dry Quick Oats offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Dry Regular and Quick Oats Cereals provide inadequate amounts of Omega 3 in 100 calories.