Comparing Nutrients in 300 calories Oat Milk VS Boiled Kidney Beans

Weight per 300 calories

• Oat Milk: 561g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than Oat Milk, which is average in comparison to other foods. Oat Milk having low energy density.

Which food has more nutrients per 300 calories - Oat Milk or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oat Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	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	42% 54.4g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	39.8% 15g	38g per day for Men 19-50 years
Protein	19% 10.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	6.73% 27μg	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	38.5% 231IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	69.3% 693mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	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	49% 3.93mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	49.4% 346mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	13% 486g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Milk vs Boiled Kidney Beans:

• Oat Milk has more Vitamin A, 1.5 times more Vitamin B1, 8.2 times more Vitamin B2, more Vitamin D and 7.9 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and 11.8 times more Vitamin K than Oat Milk.
• Both Oat Milk and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Oat Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oat Milk vs Boiled Kidney Beans:

• Oat Milk has 8.4 times more Calcium, 2.8 times more Manganese, 9.3 times more Selenium, 106.8 times more Sodium and 3.1 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron and 3.4 times more Potassium than Oat Milk.
• Both Oat Milk and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Milk has 4.3 times more Fat, 6.5 times more Saturated Fat and 6.6 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Oat Milk.
• Both Oat Milk and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oat Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.