Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g
• Canned Red Kidney Beans with Liquids: 370g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.4 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	1.8% 0.31g	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	41% 29.7g	9.45% 6.85g	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	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	% 6.33g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 6.85g	g per day for Men 19-50 years
Fiber	12.7% 4.83g	42% 16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	19.6% 196mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	60.5% 0.54mg	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	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	47% 1.08mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	24.4% 367mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	7.8% 289g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

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

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

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 7.9 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin K
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.8 times more Calcium, 1.6 times more Iron and 1.6 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 3.2 times more Potassium, 1.7 times more Selenium, 2.6 times more Sodium, 1.4 times more Zinc and 41 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 4.3 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.4 times more Omega 3, 3.3 times more Fiber and 2.5 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Canned Red Kidney Beans with Liquids 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 Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.