Comparing Nutrients in 300 calories Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 300 calories

• Red Kidney Beans: 89g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 81.3g

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

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	4.27% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.15% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	23.7% 17g	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	0.22% 0.16g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	36% 20g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	48.6% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	54% 0.7mg	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	87.7% 351μg	39% 155μg	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	4.45% 4mg	0.09% 0.081mg	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	1.25% 0.19mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	7.4% 74mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	19% 80.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	99% 2.27mg	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	51.6% 361mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	7.25% 246mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	22.5% 338mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.16% 6g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 300 calories of Red Kidney Beans have 2.3 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 3.5 times more Vitamin B2, 4 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 300 calories of Red Kidney Beans have 2.2 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 4.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 2.5 times more Calcium, 2.3 times more Manganese and 31.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Iron and Zinc per 300 calories.
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 6.3 times more Omega 3, 2 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 6.8 times more Omega 6 and 9.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide inadequate amounts of Omega 3