Comparing Nutrients in 500 calories QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder VS California Red Kidney Beans

Weight per 500 calories

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 129g
• California Red Kidney Beans: 152g

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

Which food has more nutrients per 500 calories - QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.6g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.7% 91g	130g per day for Men 19-50 years
Sugars	143% 104g	NA	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	0.36% 0.26g	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	% 25.8g	NA	g per day for Men 19-50 years
Sucrose	% 77g	NA	g per day for Men 19-50 years
Fiber	0% 0g	99% 37.7g	38g per day for Men 19-50 years
Protein	0% 0g	66% 37g	56g per day for Men 19-50 years

Vitamins

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.5% 1.03mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	46.3% 0.6mg	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	NA	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.57% 0.52mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	185% 1.67mg	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	5.48% 0.44mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.064mg	66% 1.5mg	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	22% 155mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	1.14% 38.7mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	5.4% 81mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	0.7% 0.077mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs California Red Kidney Beans:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 3.1 times more Vitamin B2 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 56.5 times more Vitamin B1, 11 times more Vitamin B3, 16.7 times more Vitamin B5, 21.2 times more Vitamin B6 and 13.2 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparing minerals per 500 calories for QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder vs California Red Kidney Beans:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 4.9 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Calcium, 5.2 times more Copper, 32.3 times more Iron, 188.1 times more Magnesium, 23.5 times more Manganese, 4 times more Phosphorus, 58.4 times more Potassium and 50 times more Zinc than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.

Comparison of macro-nutrients per 500 calories:

• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.