Comparing Nutrients in 500 calories Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry VS Boiled California Red Kidney Beans

Weight per 500 calories

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry: 142g
• Boiled California Red Kidney Beans: 403g

Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 2.8 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.23g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	69.5% 90g	130g per day for Men 19-50 years
Sugars	40% 29g	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	31.7% 12g	99% 37.5g	38g per day for Men 19-50 years
Protein	28.6% 16g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled 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	44.6% 0.54mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	32.3% 0.42mg	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% 55.2μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.8% 13.3mg	5.38% 4.84mg	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	4.44% 0.67mg	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, oatmeal, REAL MEDLEYS, summer berry, dry	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.6% 176mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	NA	129% 1.17mg	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	55.4% 4.43mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	NA	55.8% 1.3mg	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	72.4% 507mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	33.4% 501mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	7.3% 270g	3700g per day for Men 19-50 years

Cereals, QUAKER, Oatmeal, REAL MEDLEYS, Summer Berry, Dry VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled California Red Kidney Beans:

• 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 1.2 times more Vitamin B2, more Vitamin B12 and 2.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin C

Comparing minerals per 500 calories for Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry vs Boiled California Red Kidney Beans:

• 500 calories of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have 31.1 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 2.7 times more Iron and 2.7 times more Potassium than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled California Red Kidney Beans contain 3.1 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.