Comparing Nutrients in 500 calories California Red Kidney Beans VS Oat Milk

Weight per 500 calories

• California Red Kidney Beans: 152g
• Oat Milk: 935g

California Red Kidney Beans have 6.2 times more energy per 100g than Oat Milk. It has high energy density when compared to other foods. Oat Milk having low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Oat Milk?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oat Milk	14%	15%	71%

Macro Nutrients

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	5.84% 1.87g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.93g	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	37% 14g	38g per day for Men 19-50 years
Protein	66% 37g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	64% 577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	78% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	11.7% 1.87mg	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	0% 0mg	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	11.2% 45μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	64% 385IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.23% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oat Milk	Recommended Dietary Allowance
Calcium	29.5% 295mg	115% 1154mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	104% 0.93mg	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	81.8% 6.54mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	203% 4.67mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	73% 40μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.48% 18g	22% 810g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Oat Milk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Oat Milk?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Oat Milk:

• 500 calories of California Red Kidney Beans have 1.7 times more Vitamin B3, more Vitamin B6 and 13.3 times more Vitamin B9 than Oat Milk.
• While 500 kcal of Oat Milk contain more Vitamin A, 5.6 times more Vitamin B2 and more Vitamin D than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Milk provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D
• 500 calories of Oat Milk have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Oat Milk:

• 500 calories of California Red Kidney Beans have 1.8 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium and 4.9 times more Potassium than Oat Milk.
• While 500 kcal of Oat Milk contain 3.9 times more Calcium, 3.1 times more Manganese, 8.3 times more Selenium, 25.2 times more Sodium and 45.5 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Milk contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.7 times more Fiber and 2.1 times more Protein than Oat Milk.
• While 500 kcal of Oat Milk contain 34.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Milk offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Oat Milk provide inadequate amounts of Omega 3 in 500 calories.