Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cereals, oats, instant, fortified, with cinnamon and spice, dry: 136g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals, oats, instant, fortified, with cinnamon and spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	6.76% 6.56g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	4.74% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	79.3% 103g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	47.3% 34.3g	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	0.43% 0.31g	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	% 0.41g	g per day for Men 19-50 years
Sucrose	NA	% 33g	g per day for Men 19-50 years
Fiber	66.3% 25g	28.5% 11g	38g per day for Men 19-50 years
Protein	61% 34g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	84.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	92% 1.2mg	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	128% 512μg	64.7% 259μg	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	5.25% 4.72mg	0% 0mg	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	0.79% 0.12mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2.15% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	13.8% 138mg	31.7% 317mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	45.5% 0.41mg	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	109% 8.74mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	152% 3.5mg	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	77.6% 543mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	15.8% 8.67μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	39.2% 588mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	28.2% 3.1mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.25% 9.38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Boiled All Types Kidney Beans have 2 times more Vitamin B9, more Vitamin C and 12.8 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• Boiled All Types Kidney Beans have 2.1 times more Copper, 1.3 times more Magnesium, 1.2 times more Phosphorus, 4.1 times more Potassium, 1.3 times more Zinc and 28.1 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.3 times more Calcium, 1.3 times more Iron, 2.1 times more Manganese, 2 times more Selenium and 149.4 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 8.8 times more Omega 3, 2.3 times more Fiber and 2.6 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 3.3 times more Fat, 5.2 times more Omega 6 and 27.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cereals, oats, instant, fortified, with cinnamon and spice, dry have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.