Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Boiled Kidney Beans

Weight per 300 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

79.2g

Boiled Kidney Beans

236g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Boiled 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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4%3.86g

Fat

1.2%1.2g

3.86 gvs1.2 g

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

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2.18%0.7g

Saturated Fat

0.54%0.17g

0.7 gvs0.17 g

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

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3.46%0.055g

Omega 3

25%0.4g

0.055 gvs0.4 g

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

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6.9%1.17g

Omega 6

1.5%0.26g

1.17 gvs0.26 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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47.5%62g

Carbohydrate

41.4%54g

62 gvs54 g

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

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18.2%13g

Sugars

1.04%0.76g

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

13 gvs0.76 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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18%6.9g

Fiber

39.8%15g

6.9 gvs15 g

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

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16%8.9g

Protein

36.6%20.5g

8.9 gvs20.5 g

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

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Boiled Kidney Beans

31%280μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

280 μgvs0 μg

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

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

49.5%0.59mg

Vitamin B1

31.5%0.38mg

Thiamine

0.59 mgvs0.38 mg

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

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51%0.66mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.66 mgvs0.14 mg

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

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47%7.53mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

7.53 mgvs1.37 mg

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

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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53.6%0.7mg

Vitamin B6

22%0.28mg

Pyridoxine

0.7 mgvs0.28 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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144%575μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

575 μgvs307 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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10.6%9.5mg

Vitamin C

3.15%2.83mg

Ascorbic acid

9.5 mgvs2.83 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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17%2.56mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

2.56 mgvs0.071 mg

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

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1.06%1.27μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

1.27 μgvs20 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Boiled Kidney Beans

16.6%166mg

Calcium

8.27%82.7mg

166 mgvs82.7 mg

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

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40.4%0.36mg

Copper

56.7%0.51mg

0.36 mgvs0.51 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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292%23.4mg

Iron

65.6%5.24mg

23.4 mgvs5.24 mg

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

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21.5%90mg

Magnesium

23.6%99mg

90 mgvs99 mg

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

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Manganese

44%1mg

NA mgvs1 mg

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

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Molybdenum

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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41.7%292mg

Phosphorus

46.6%326mg

292 mgvs326 mg

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

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8.36%284mg

Potassium

28%957mg

284 mgvs957 mg

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

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9.07%5μg

Selenium

4.72%2.6μg

5 μgvs2.6 μg

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

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18%272mg

Sodium

0.16%2.36mg

272 mgvs2.36 mg

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

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51.4%5.65mg

Zinc

21.5%2.36mg

5.65 mgvs2.36 mg

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

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0.059%2.18g

Water

4.27%158g

2.18 gvs158 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 Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Boiled Kidney Beans:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 1.6 times more Vitamin B1, 4.9 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B6, 1.9 times more Vitamin B9, 3.4 times more Vitamin C and 36.2 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 15.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Boiled Kidney Beans:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2 times more Calcium, 4.5 times more Iron, 1.9 times more Selenium, 115.3 times more Sodium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Copper, 3.4 times more Potassium and 72.6 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 3.3 times more Fat, 4.6 times more Omega 6 and 17.5 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.2 times more Omega 3, 2.2 times more Fiber and 2.3 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsBoiled Kidney BeansVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: