Comparing Nutrients in 500 calories Cooked Oats VS Boiled Kidney Beans

Weight per 500 calories

• Cooked Oats: 704g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 1.8 times more energy per unit of mass than Boiled Regular Oats, which is average in comparison to other foods. Cooked Oats having average energy density.

Which food has more nutrients per 500 calories - Cooked Oats or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	1.74% 1.26g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.76g	NA	g per day for Men 19-50 years
Fiber	31.5% 12g	66.3% 25g	38g per day for Men 19-50 years
Protein	32% 18g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	36.3% 0.47mg	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	10.6% 42.3μg	128% 512μg	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	0% 0mg	5.25% 4.72mg	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	3.76% 0.56mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	73.6% 1.7mg	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	77.5% 542mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	16% 589g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Oats vs Boiled Kidney Beans:

• Boiled Regular Oats have 2.5 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B2, 1.4 times more Vitamin B3, 13.4 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin C and 15.7 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Regular Oats as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cooked Oats vs Boiled Kidney Beans:

• Boiled Regular Oats have 2.4 times more Manganese, 8.8 times more Selenium, 1.8 times more Zinc and 2.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 1.6 times more Copper, 1.4 times more Iron and 3.2 times more Potassium than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 5.4 times more Fat, 7.6 times more Saturated Fat and 9 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.3 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Regular Oats as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.