Comparing Nutrients in 500 calories Rolls, dinner, oat bran VS Boiled California Red Kidney Beans

Weight per 500 calories

• Rolls, dinner, oat bran: 212g
• Boiled California Red Kidney Beans: 403g

Rolls, dinner, oat bran have 1.9 times more energy per 100g than Boiled California Red Kidney Beans. It has above average 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 - Rolls, dinner, oat bran or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rolls, dinner, oat bran	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.75g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	69.5% 90g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	23% 8.7g	99% 37.5g	38g per day for Men 19-50 years
Protein	36% 20g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	50.3% 201μg	74.6% 298μg	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	5.38% 4.84mg	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	6.78% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	110% 8.77mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	16.6% 70mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	69.5% 1.6mg	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	35% 244mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	7.54% 256mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	2.5% 93g	7.3% 270g	3700g per day for Men 19-50 years

Rolls, Dinner, Oat Bran VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, dinner, oat bran or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Rolls, dinner, oat bran vs Boiled California Red Kidney Beans:

• 500 calories of Rolls, dinner, oat bran have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2 and 4.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 4.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Rolls, dinner, oat bran have insufficient amounts of Vitamin B6
• Both Rolls, dinner, oat bran as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rolls, dinner, oat bran vs Boiled California Red Kidney Beans:

• 500 calories of Rolls, dinner, oat bran have 1.2 times more Manganese, 12.8 times more Selenium and 54.3 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.5 times more Calcium, 4 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 6.6 times more Potassium and 1.6 times more Zinc than Rolls, dinner, oat bran.
• 500 calories of Rolls, dinner, oat bran lack sufficient amounts of Potassium
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, dinner, oat bran have 26.9 times more Fat, 1.6 times more Omega 3 and 38.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 4.3 times more Fiber and 1.8 times more Protein than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6