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Comparing Nutrients in 500 calories Boiled Kidney BeansVS 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.

Discover 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%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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2.03%1.97g
Fat
6.76%6.56g
1.97 gvs6.56 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.9%0.29g
Saturated Fat
3.25%1.04g
0.29 gvs1.04 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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42%0.67g
Omega 3
4.74%0.076g
0.67 gvs0.076 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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2.5%0.43g
Omega 6
13%2.2g
0.43 gvs2.2 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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69%89.8g
Carbohydrate
79.3%103g
89.8 gvs103 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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1.74%1.26g
Sugars
47.3%34.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.26 gvs34.3 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.43%0.31g
≤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]
NA gvs0.31 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.41g
NA gvs0.41 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%33g
NA gvs33 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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66.3%25g
Fiber
28.5%11g
25 gvs11 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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61%34g
Protein
23%13g
34 gvs13 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
66.2%596μg
RAE, retinol activity equivalents
0 μgvs596 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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52.5%0.63mg
Vitamin B1
84.5%1mg
Thiamine
0.63 mgvs1 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg
Vitamin B2
78%1mg
Riboflavin
0.23 mgvs1 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg
Vitamin B3
77%12.3mg
Niacin, nicotinic acid, niacinamide
2.28 mgvs12.3 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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17.3%0.87mg
Vitamin B5
24%1.2mg
Pantothenic acid
0.87 mgvs1.2 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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36.3%0.47mg
Vitamin B6
92%1.2mg
Pyridoxine
0.47 mgvs1.2 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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128%512μg
Vitamin B9
64.7%259μg
Folates and Folic Acid
512 μgvs259 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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5.25%4.72mg
Vitamin C
0%0mg
Ascorbic acid
4.72 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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0.79%0.12mg
Vitamin E
4.5%0.68mg
Tocopherols and Tocotrienols
0.12 mgvs0.68 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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27.6%33μg
Vitamin K
2.15%2.57μg
Phytomenadione or phylloquinone
33 μgvs2.57 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

13.8%138mg
Calcium
31.7%317mg
138 mgvs317 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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94%0.85mg
Copper
45.5%0.41mg
0.85 mgvs0.41 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

Find Legumes and Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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109%8.74mg
Iron
143%11.5mg
8.74 mgvs11.5 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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39.4%165mg
Magnesium
29.7%125mg
165 mgvs125 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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73.6%1.7mg
Manganese
152%3.5mg
1.7 mgvs3.5 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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77.6%543mg
Phosphorus
62.3%436mg
543 mgvs436 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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47%1594mg
Potassium
11.3%385mg
1594 mgvs385 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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7.87%4.33μg
Selenium
15.8%8.67μg
4.33 μgvs8.67 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.26%3.94mg
Sodium
39.2%588mg
3.94 mgvs588 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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35.8%3.94mg
Zinc
28.2%3.1mg
3.94 mgvs3.1 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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7.12%264g
Water
0.25%9.38g
264 gvs9.38 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Boiled Kidney Beans VS Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry Nutrients Per 500 Kcal

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

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

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

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: