Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Canned Kidney Beans

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry: 81.5g
• Canned Kidney Beans: 357g

Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 4.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	33.8% 24.5g	9.1% 6.6g	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	0.2% 0.15g	0% 0g	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	% 0.42g	% 0g	g per day for Men 19-50 years
Sucrose	% 24g	% 6.6g	g per day for Men 19-50 years
Fiber	15.4% 5.87g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	47% 424μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.3% 0.98mg	20.3% 0.26mg	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	26% 104μg	32% 129μg	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	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18.4% 184mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	53.6% 0.48mg	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	83.8% 6.7mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	17% 71.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	26% 0.6mg	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	34.6% 242mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	7.53% 279g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Maple And Brown Sugar, Dry VS Canned Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry or Canned Kidney Beans?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Canned Kidney Beans:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 4.1 times more Vitamin B2, 5.9 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Canned Kidney Beans.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Canned Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Canned Kidney Beans:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 1.5 times more Calcium, 1.6 times more Iron, 3.1 times more Manganese and 4 times more Selenium than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Sodium and 54.4 times more Water than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Canned Kidney Beans contain similar levels of Zinc per 300 calories.
• 300 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have 3.4 times more Omega 6, 1.2 times more Carbohydrate and 3.7 times more Sugars than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 7 times more Omega 3, 2.6 times more Fiber and 2.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry provide inadequate amounts of Omega 3
• 300 calories of Canned Kidney Beans provide inadequate amounts of Omega 6