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Comparing Nutrients in 500 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltVS Canned Kidney Beans

Weight per 500 calories

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt
1163g
Canned Kidney Beans
595g

Canned All Types Kidney Beans have 2 times more energy per unit of mass than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt, which is average in comparison to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt
17%
18%
65%
Canned Kidney Beans
25%
6%
69%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.4%11g
Fat
3.7%3.57g
11 gvs3.57 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.18%1.98g
Saturated Fat
2.62%0.84g
1.98 gvs0.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11%0.17g
Omega 3
30.5%0.49g
0.17 gvs0.49 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23%3.9g
Omega 6
3.7%0.63g
3.9 gvs0.63 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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67%87g
Carbohydrate
66.4%86.3g
87 gvs86.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%11g
NA gvs11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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52%19.8g
Fiber
67.4%25.6g
19.8 gvs25.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42%23.6g
Protein
55.5%31g
23.6 gvs31 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.3%11.6μg
Vitamin A
NA
RAE, retinol activity equivalents
11.6 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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111%1.34mg
Vitamin B1
57.5%0.69mg
Thiamine
1.34 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.2%0.42mg
Vitamin B2
23.4%0.3mg
Riboflavin
0.42 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.98%1.1mg
Vitamin B3
15.3%2.45mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs2.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.5%1.17mg
Vitamin B5
16.4%0.82mg
Pantothenic acid
1.17 mgvs0.82 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.6%0.15mg
Vitamin B6
34%0.44mg
Pyridoxine
0.15 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
53.6%214μg
Folates and Folic Acid
58 μgvs214 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
7.94%7.14mg
Ascorbic acid
0 mgvs7.14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
NA mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
20.3%24.4μg
Phytomenadione or phylloquinone
NA μgvs24.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.8%128mg
Calcium
20.2%202mg
128 mgvs202 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg
Copper
89.3%0.8mg
0.48 mgvs0.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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141%11.3mg
Iron
87%6.96mg
11.3 mgvs6.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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83%349mg
Magnesium
38.3%161mg
349 mgvs161 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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343%7.9mg
Manganese
43.5%1mg
7.9 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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138%965mg
Phosphorus
76.5%536mg
965 mgvs536 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.6%802mg
Potassium
41.5%1411mg
802 mgvs1411 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
9.74%5.36μg
NA μgvs5.36 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.33%35mg
Sodium
117%1762mg
35 mgvs1762 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56%6.16mg
Zinc
25%2.74mg
6.16 mgvs2.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28%1036g
Water
12.6%465g
1036 gvs465 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Canned Kidney Beans:
Comparing minerals per 500 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs Canned Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: