Comparing Nutrients in 500 calories Canned Kidney Beans VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry: 130g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 4.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%

Macro Nutrients

	Canned Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	6.67% 2.13g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.45% 1.3mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	69.2% 90g	130g per day for Men 19-50 years
Sugars	15% 11g	33.4% 24.2g	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	26.2% 9.97g	38g per day for Men 19-50 years
Protein	55.5% 31g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12.7% 0.16mg	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	11% 44μg	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	4.03% 3.63mg	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	3.9% 0.58mg	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, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Recommended Dietary Allowance
Calcium	20.2% 202mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	NA	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	12% 411mg	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	29% 437mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	25.3% 2.8mg	11mg per day for Men 19-50 years
Water	12.6% 465g	0.26% 9.68g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cereals, QUAKER, Oatmeal, REAL MEDLEYS, Blueberry Hazelnut, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 500 calories of Canned Kidney Beans have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Canned All Types Kidney Beans as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry:

• 500 calories of Canned Kidney Beans have 2.4 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium, 4 times more Sodium and 48 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Canned Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain similar levels of Zinc per 500 calories.
• 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 2.6 times more Fiber and 2.4 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• While 500 kcal of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry contain 3.6 times more Fat and 2.2 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.