Comparing Nutrients in 300 calories Boiled Kidney Beans VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 698g

Boiled Kidney Beans have 3 times more energy per 100g than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt. It has average energy density when compared to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Kidney Beans or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	6.54% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	40% 52.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	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	39.8% 15g	31.2% 12g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 6.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	6.98% 0.091mg	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	76.8% 307μg	8.72% 35μg	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	3.15% 2.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	7.67% 76.7mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	31.8% 0.29mg	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	65.6% 5.24mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	50% 209mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	206% 4.74mg	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	46.6% 326mg	82.7% 579mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	4.27% 158g	16.8% 621g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, Prepared With Water, No Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Kidney Beans or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 300 calories of Boiled Kidney Beans have 2 times more Vitamin B3, 3.1 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 300 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• 300 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 300 calories of Boiled Kidney Beans have 1.8 times more Copper and 2 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 300 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 1.3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Zinc and 3.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Kidney Beans have 3.8 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 300 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 5.6 times more Fat and 9.1 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Kidney Beans provide inadequate amounts of Omega 6