Comparing Nutrients in 500 calories Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 500 calories

• Red Kidney Beans: 148g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g

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

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	3.65% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	81% 105g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	68.3% 49.5g	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	14.8% 10.7g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 27.8g	g per day for Men 19-50 years
Fiber	59.3% 22.6g	21% 8.06g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.2% 686μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	71.6% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	119% 1.54mg	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	146% 585μg	74% 296μg	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	7.4% 6.68mg	1.1% 0.97mg	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	2.08% 0.31mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	12.3% 123mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	123% 2.84mg	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	86% 602mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	7.32% 4.03μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.32% 11.7g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 calories of Red Kidney Beans have 2 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 2.9 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 500 calories of Red Kidney Beans have 2.3 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 4 times more Potassium and 1.5 times more Zinc than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2.7 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese and 34.3 times more Sodium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 9.1 times more Omega 3, 2.8 times more Fiber and 2.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 15.9 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 6 in 500 calories.