Comparing Nutrients in 500 calories California Red Kidney Beans VS Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar: 139g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%

Macro Nutrients

	California Red Kidney Beans	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.85% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.48% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	68.5% 89g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.73g	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	99% 37.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	66% 37g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	113% 1.46mg	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	149% 597μg	81.4% 325μg	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	7.58% 6.8mg	0.15% 0.14mg	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	NA	5.17% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Recommended Dietary Allowance
Calcium	29.5% 295mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	177% 14mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	13.4% 457mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	59.3% 889mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.34% 12.5g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cereals, QUAKER, Weight Control Instant Oatmeal, Maple And Brown Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 500 calories of California Red Kidney Beans have 1.8 times more Vitamin B9 than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 500 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.8 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar:

• 500 calories of California Red Kidney Beans have 1.5 times more Magnesium and 4.9 times more Potassium than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• While 500 kcal of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain 1.3 times more Calcium and 53.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar contain similar levels of Iron, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.1 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both California Red Kidney Beans and Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar offer comparable quantities of Energy and Carbohydrate per 500 calories.