Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g

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

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Royal Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	7.12% 6.9g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	3.42% 1.1g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	77.7% 101g	130g per day for Men 19-50 years
Sugars	NA	39.5% 28.6g	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	0.37% 0.27g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	100% 38g	29.2% 11g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	66.2% 596μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	84.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	90% 1.17mg	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	64.7% 259μg	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	7.6% 6.84mg	0.15% 0.14mg	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	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	20% 199mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	52% 0.47mg	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	165% 13.2mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	164% 3.8mg	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	88% 617mg	68.3% 478mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	7.14% 3.93μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	37.6% 564mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	32% 3.52mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.27% 10g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, Dry Nutrients Per 500 Kcal

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

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

• 500 calories of Royal Red Kidney Beans have 2.3 times more Vitamin B9 than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 500 calories of Royal Red Kidney Beans have 3.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 5 times more Potassium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 1.6 times more Calcium, 2.2 times more Manganese and 28.5 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Iron and Zinc per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 2.7 times more Omega 3, 3.4 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 500 kcal of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 15.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry provide inadequate amounts of Omega 3