Comparing Nutrients in 500 calories Boiled Kidney Beans VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 1163g

Boiled Kidney Beans have 3 times more energy per 100g than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt. It has average energy density when compared to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%

Macro Nutrients

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	69% 89.8g	67% 87g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	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	66.3% 25g	52% 19.8g	38g per day for Men 19-50 years
Protein	61% 34g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	111% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	6.98% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	109% 8.74mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	77.6% 543mg	138% 965mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	7.12% 264g	28% 1036g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, Prepared With Water, No Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 500 calories of Boiled Kidney Beans have 2 times more Vitamin B3, 3.1 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3
• Both Boiled All Types Kidney Beans as well as Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt:

• 500 calories of Boiled Kidney Beans have 1.8 times more Copper and 2 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 1.3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Zinc and 3.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 3.8 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• While 500 kcal of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt contain 5.6 times more Fat and 9.1 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Kidney Beans provide inadequate amounts of Omega 6