Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Canned Kidney Beans

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber: 137g
• Canned Kidney Beans: 595g

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 4.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.76% 6.56g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	NA	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	27.7% 20g	15% 11g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	80% 30.5g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	21.4% 12g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	34% 0.44mg	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	85% 340μg	53.6% 214μg	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	0.3% 0.27mg	7.94% 7.14mg	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	3.9% 0.59mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	38% 380mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	NA	89.3% 0.8mg	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	161% 13mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	29.6% 124mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.5% 1mg	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	59.7% 418mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	NA	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	43% 646mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.8mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	12.6% 465g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, High Fiber VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Canned Kidney Beans:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 1.5 times more Vitamin B1, 4.8 times more Vitamin B2, 7 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Kidney Beans.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Canned Kidney Beans:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 1.9 times more Calcium and 1.8 times more Iron than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.3 times more Magnesium, 1.3 times more Phosphorus, 4 times more Potassium, 2.7 times more Sodium and 45.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Canned Kidney Beans contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have 1.8 times more Sugars than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.6 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Canned Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.