Comparing Nutrients in 300 calories California Red Kidney Beans VS Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple: 79g

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

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	59.6% 22.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	39.6% 22g	16% 8.92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	47.3% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	53.4% 0.69mg	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	89.5% 358μg	143% 571μg	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	4.55% 4.1mg	10% 9.08mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	17.7% 177mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	106% 8.5mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	NA	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	52.6% 368mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	8.3% 283mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.059% 2.17g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals Ready-to-eat, QUAKER Oatmeal Squares, Golden Maple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 300 kcal of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 300 calories of California Red Kidney Beans have 1.6 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Potassium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 300 kcal of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 2.7 times more Iron, 27.4 times more Sodium and 2.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 3.5 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• Both California Red Kidney Beans and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple offer comparable quantities of Energy and Carbohydrate per 300 calories.