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

Weight per 300 calories

• Red Kidney Beans: 89g
• 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 - Red Kidney Beans or Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	11%	11%	78%

Macro Nutrients

	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	0.97% 0.94g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	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	35.6% 13.5g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	36% 20g	16% 8.92g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	47.3% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Recommended Dietary Allowance
Calcium	7.4% 74mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	51.6% 361mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	8.3% 283mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.059% 2.17g	3700g per day for Men 19-50 years

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 - Red Kidney Beans or Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple?

Lets compare vitamin content per 300 calories of 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 3.5 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Red Kidney Beans.
• Both 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 Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple:

• 300 calories of Red Kidney Beans have 1.4 times more Magnesium, 1.2 times more Phosphorus and 4.3 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 2.1 times more Calcium, 3.8 times more Iron, 25.6 times more Sodium and 2.3 times more Zinc than Raw Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.1 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
• While 300 kcal of Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple contain 7.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple offer comparable quantities of Energy and Carbohydrate per 300 calories.