Comparing Nutrients in 300 calories Prepared Fortified Instant Oats VS Boiled Kidney Beans

Weight per 300 calories

• Prepared Fortified Instant Oats: 441g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 1.9 times more energy per unit of mass than Prepared Fortified Instant Oats, which is average in comparison to other foods. Prepared Fortified Instant Oats having low energy density.

Which food has more nutrients per 300 calories - Prepared Fortified Instant Oats or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Prepared Fortified Instant Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	1.04% 0.76g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	39.8% 15g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	63.7% 574μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	22% 0.28mg	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	48.5% 194μg	76.8% 307μg	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	0% 0mg	3.15% 2.83mg	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	2.06% 0.31mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	35.3% 353mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	56.7% 0.51mg	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	329% 26.3mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	44% 1mg	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	48.5% 340mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	10% 371g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared Fortified Instant Oats vs Boiled Kidney Beans:

• Prepared Fortified Instant Oats have more Vitamin A, 3 times more Vitamin B1, 6.9 times more Vitamin B2, 9.8 times more Vitamin B3, 2.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B9, more Vitamin C and 11.2 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Prepared Fortified Instant Oats vs Boiled Kidney Beans:

• Prepared Fortified Instant Oats have 4.3 times more Calcium, 5 times more Iron, 2.4 times more Manganese, 8.5 times more Selenium, 91.5 times more Sodium and 2.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper and 3.6 times more Potassium than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Fortified Instant Oats have 5.1 times more Fat, 5.8 times more Saturated Fat and 7.1 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Omega 3, 2 times more Fiber and 2 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Prepared Fortified Instant Oats as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.