Comparing Nutrients in 500 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS California Red Kidney Beans

Weight per 500 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER: 137g
• California Red Kidney Beans: 152g

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

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	17%	18%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	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	66.5% 86.5g	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	99% 37.7g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	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	111% 1.33mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.87% 1.1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	13% 52μg	149% 597μg	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	7.58% 6.8mg	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	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

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	45.8% 0.41mg	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	139% 11mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	79% 331mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	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	136% 953mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.77mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.48% 18g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs California Red Kidney Beans:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.7 times more Vitamin B1 and 1.2 times more Vitamin B2 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.8 times more Vitamin B3, 4 times more Vitamin B6 and 11.4 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and California Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER vs California Red Kidney Beans:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 1.4 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Zinc than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.7 times more Calcium, 4 times more Copper, 1.3 times more Iron and 2.8 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER have 28.9 times more Fat than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.9 times more Fiber and 1.6 times more Protein than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.