Comparing Nutrients in 500 calories Canned Kidney Beans VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 1163g

Canned Kidney Beans have 2 times more energy per 100g than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt. It has average energy density when compared to other foods. Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt having low energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	Canned Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	67% 87g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	52% 19.8g	38g per day for Men 19-50 years
Protein	55.5% 31g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	NA	1.3% 11.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.6% 0.15mg	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	53.6% 214μg	14.5% 58μg	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	7.94% 7.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	53% 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	87% 6.96mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	343% 7.9mg	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	76.5% 536mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1762mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	12.6% 465g	28% 1035g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 500 calories of Canned Kidney Beans have 2.2 times more Vitamin B3, 2.9 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B5 than Canned All Types Kidney Beans.
• 500 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B3
• Both Canned All Types Kidney Beans as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 500 calories of Canned Kidney Beans have 1.6 times more Calcium, 1.7 times more Copper, 1.8 times more Potassium and 3.3 times more Sodium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.6 times more Iron, 2.2 times more Magnesium, 7.9 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Zinc and 2.2 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 2.8 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 500 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 3.1 times more Fat and 6.2 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Kidney Beans provide inadequate amounts of Omega 6