Comparing Nutrients in 500 calories Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt VS California Red Kidney Beans

Weight per 500 calories

• Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt: 1163g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 7.7 times more energy per unit of mass than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt, which is high in comparison to other foods. Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	17%	18%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	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	67% 87g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	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	52% 19.8g	99% 37.7g	38g per day for Men 19-50 years
Protein	42% 23.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.3% 11.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.34mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.98% 1.1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 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	14.5% 58μg	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	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

	Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.8% 128mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	141% 11.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	138% 965mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	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	2.33% 35mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	28% 1036g	0.48% 18g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, Prepared With Water, No Salt VS California Red Kidney Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs California Red Kidney Beans:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 1.7 times more Vitamin B1 and 1.3 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 10.3 times more Vitamin B9 than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and California Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have insufficient amounts of Vitamin B3
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt vs California Red Kidney Beans:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 1.4 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Zinc and 58.2 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.3 times more Calcium, 3.5 times more Copper, 1.3 times more Iron and 2.8 times more Potassium than Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt have 29.2 times more Fat, 1.4 times more Omega 3 and 47.5 times more Omega 6 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'S Oat Bran, prepared with water, no salt.
• Both Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6