Comparing Nutrients in 300 calories Dry Quick OatsVS Canned Kidney Beans

Weight per 300 calories

Dry Quick Oats

79.2g

Canned Kidney Beans

357g

Dry Quick Oats have 4.5 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Dry Quick Oats or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Dry Quick Oats

14%

15%

71%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Dry Quick Oatsvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.32%5.16g

Fat

2.2%2.14g

5.16 gvs2.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.75%0.88g

Saturated Fat

1.57%0.5g

0.88 gvs0.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.95%0.079g

Omega 3

18.3%0.29g

0.079 gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.2%1.74g

Omega 6

2.23%0.38g

1.74 gvs0.38 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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41.2%53.6g

Carbohydrate

40%51.8g

53.6 gvs51.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

9.1%6.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvs6.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0g

0 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.78g

Sucrose

%6.6g

0.78 gvs6.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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21%8g

Fiber

40.4%15.4g

8 gvs15.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.6%10.4g

Protein

33.3%18.6g

10.4 gvs18.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry Quick Oatsvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.3%0.36mg

Vitamin B1

34.5%0.41mg

Thiamine

0.36 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.44%0.12mg

Vitamin B2

14%0.18mg

Riboflavin

0.12 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.57%0.89mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs1.47 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.7%0.89mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.89 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.1%0.079mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.079 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.8%17.3μg

Vitamin B7

Biotin

17.3 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.33%25.3μg

Vitamin B9

32%129μg

Folates and Folic Acid

25.3 μgvs129 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

4.76%4.3mg

Ascorbic acid

0 mgvs4.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.2%0.33mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.33 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.6μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

1.6 μgvs14.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry Quick Oatsvs Canned Kidney Beans

3.6%36mg

Calcium

12%121mg

36 mgvs121 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37.6%0.34mg

Copper

53.6%0.48mg

0.34 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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43%3.44mg

Iron

52.2%4.18mg

3.44 mgvs4.18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.7%100mg

Magnesium

23%96mg

100 mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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111%2.56mg

Manganese

26%0.6mg

2.56 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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281%127μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

127 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43.8%306mg

Phosphorus

46%321mg

306 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.15%277mg

Potassium

25%846mg

277 mgvs846 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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36.6%20μg

Selenium

5.84%3.2μg

20 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.53mg

Sodium

70.5%1057mg

0.53 mgvs1057 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.7%2.17mg

Zinc

15%1.64mg

2.17 mgvs1.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.6g

Water

7.53%279g

8.6 gvs279 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dry Quick Oats vs Canned Kidney Beans:

Dry Regular and Quick Oats Cereals have 1.8 times more Vitamin B5 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and 9.2 times more Vitamin K than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Dry Regular and Quick Oats Cereals as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Dry Quick Oats vs Canned Kidney Beans:

Dry Regular and Quick Oats Cereals have 4.3 times more Manganese, 6.3 times more Selenium and 1.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.4 times more Copper, 3.1 times more Potassium, 1999.3 times more Sodium and 32.5 times more Water than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Regular and Quick Oats Cereals have 2.4 times more Fat and 4.6 times more Omega 6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.7 times more Omega 3, 8.4 times more Sugars, 1.9 times more Fiber and 1.8 times more Protein than Dry Regular and Quick Oats Cereals.
Both Dry Regular and Quick Oats Cereals and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Dry Regular and Quick Oats Cereals as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry Quick OatsVS Cooked OatsCanned Kidney BeansVS Cooked OatsDry Quick OatsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Dry Quick OatsVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry Quick Oats or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: