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

Weight per 500 calories

• Boiled Royal Red Kidney Beans: 407g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 139g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 2.9 times more energy per unit of mass than Boiled Royal Red Kidney Beans, which is high in comparison to other foods. Boiled Royal Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Boiled Royal 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	0.71% 0.69g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.098g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	3.65% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	68.3% 89g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	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	99% 38g	21% 8.06g	38g per day for Men 19-50 years
Protein	69% 38.6g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal 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	32% 0.39mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	71.6% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	75.2% 301μg	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	5.42% 4.88mg	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	NA	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	18% 179mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	49% 0.44mg	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	141% 11.3mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	82.5% 577mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	45% 1537mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.87% 4.88μg	7.32% 4.03μg	55μg per day for Men 19-50 years
Sodium	1.36% 20.3mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	33.3% 3.66mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	7.36% 272g	0.32% 11.7g	3700g per day for Men 19-50 years

Boiled Royal 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 - Boiled Royal Red Kidney Beans or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

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

• 500 kcal of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 6.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled Royal Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Boiled Royal Red Kidney Beans have 2.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium and 1.3 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 1.8 times more Calcium, 2.7 times more Manganese and 30.1 times more Sodium than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain similar levels of Iron per 500 calories.
• Both Boiled Royal 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 Boiled Royal Red Kidney Beans have 4 times more Omega 3, 4.7 times more Fiber and 3 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Boiled Royal 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 Boiled Royal Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 6 in 500 calories.