Comparing Nutrients in 300 calories Navy Beans VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 Calories

• Navy Beans: 89g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g

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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Navy Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	13.6% 300kcal	13.6% 300kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	1.38% 1.34g	3.44% 3.33g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.47% 0.15g	1.58% 0.5g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	30% 0.48g	2.2% 0.035g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.75% 0.3g	5.93% 1g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	48.5% 63g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	41% 29.7g	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	0% 0g	8.85% 6.4g	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	% 0.19g	% 6.33g	g per day for Men 19-50 years
Sucrose	% 2.96g	% 16.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	12.7% 4.83g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	35.5% 20g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.7% 412μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	57.5% 0.69mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	11.2% 0.15mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	12% 1.95mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	13.2% 0.66mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	29.3% 0.38mg	71% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	81% 324μg	44.4% 178μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	NA	0.65% 0.58mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	0.12% 0.018mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	1.85% 2.23μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Navy Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	13% 131mg	19.6% 196mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	82.5% 0.74mg	29.4% 0.27mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	61% 4.9mg	95% 7.6mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	37% 156mg	16.3% 68.3mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	55% 1.26mg	74% 1.7mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	51.8% 362mg	34.8% 243mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	31% 1055mg	8.82% 300mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	18% 9.8μg	4.4% 2.4μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	0.3% 4.45mg	24.4% 367mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	29.5% 3.25mg	15% 1.65mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	0.29% 10.8g	0.19% 7.04g	3700g per day for Men 19-50 years

Navy Beans VS Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 kcal - Navy Beans or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Lets compare vitamin content per 300 calories of Navy Beans vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 300 calories of Navy Beans have 1.8 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 3.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Navy Beans.
• Both Navy Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Navy Beans have insufficient amounts of Vitamin A
• Both Raw Navy Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navy Beans vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 300 calories of Navy Beans have 2.8 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus, 3.5 times more Potassium, 4.1 times more Selenium and 2 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese and 82.4 times more Sodium than Raw Navy Beans.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navy Beans have 13.7 times more Omega 3, 2.8 times more Fiber and 2.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 8.6 times more Sugars and more Fructose than Raw Navy Beans.
• Both Navy Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 3
• Both Raw Navy Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 6 in 300 calories.