Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Boiled California Red Kidney Beans

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g
• Boiled California Red Kidney Beans: 242g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.9 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	41% 29.7g	NA	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	8.85% 6.4g	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	% 6.33g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.83g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	45.7% 412μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	19.4% 0.25mg	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	44.4% 178μg	44.8% 179μg	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	0.65% 0.58mg	3.23% 2.9mg	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	2.22% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.6% 196mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	77.7% 0.7mg	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	95% 7.6mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	33.5% 0.77mg	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	34.8% 243mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	24.4% 367mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	4.38% 162g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 2.1 times more Vitamin B1, 3.7 times more Vitamin B2, 6.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Boiled California Red Kidney Beans:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.2 times more Calcium, 2.2 times more Manganese and 37.9 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.6 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Boiled California Red Kidney Beans contain similar levels of Iron per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled California Red Kidney Beans contain 4.7 times more Fiber and 2.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.