Comparing Nutrients in 500 calories California Red Kidney BeansVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

California Red Kidney Beans

152g

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

132g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

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

11%

78%

500 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.39%0.38g

Fat

6.64%6.44g

0.38 gvs6.44 g

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

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0.17%0.055g

Saturated Fat

3.63%1.16g

0.055 gvs1.16 g

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

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7.95%0.13g

Omega 3

5.77%0.092g

0.13 gvs0.092 g

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

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0.48%0.082g

Omega 6

11.5%1.95g

0.082 gvs1.95 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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69.7%91g

Carbohydrate

79.2%103g

91 gvs103 g

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

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Sugars

30.3%22g

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

NA gvs22 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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99%37.7g

Fiber

30.2%11.5g

37.7 gvs11.5 g

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

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66%37g

Protein

26.5%15g

37 gvs15 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

California Red Kidney Beansvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

0%0μg

Vitamin A

52%467μg

RAE, retinol activity equivalents

0 μgvs467 μg

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

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66.8%0.8mg

Vitamin B1

82.5%0.99mg

Thiamine

0.8 mgvs0.99 mg

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

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25.5%0.33mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.33 mgvs1.1 mg

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

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19.5%3.12mg

Vitamin B3

78.4%12.5mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs12.5 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.6%1.2mg

Vitamin B5

Pantothenic acid

1.2 mgvsNA mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

46.3%0.6mg

Vitamin B6

89.3%1.16mg

Pyridoxine

0.6 mgvs1.16 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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149%597μg

Vitamin B9

239%958μg

Folates and Folic Acid

597 μgvs958 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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7.58%6.8mg

Vitamin C

17.6%16mg

Ascorbic acid

6.8 mgvs16 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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Vitamin E

28.5%4.27mg

Tocopherols and Tocotrienols

NA mgvs4.27 mg

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

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Vitamin K

1.76%2.1μg

Phytomenadione or phylloquinone

NA μgvs2.1 μg

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

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Minerals

California Red Kidney Beansvs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

29.5%295mg

Calcium

27.7%277mg

295 mgvs277 mg

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

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185%1.67mg

Copper

67.3%0.61mg

1.67 mgvs0.61 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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177%14mg

Iron

486%39mg

14 mgvs39 mg

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

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57.7%242mg

Magnesium

36%150mg

242 mgvs150 mg

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

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66%1.5mg

Manganese

1.5 mgvsNA 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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87.7%614mg

Phosphorus

69.5%487mg

614 mgvs487 mg

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

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66.4%2258mg

Potassium

14%474mg

2258 mgvs474 mg

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

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8.8%4.85μg

Selenium

15%8.3μg

4.85 μgvs8.3 μg

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

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1.1%16.7mg

Sodium

30.3%454mg

16.7 mgvs454 mg

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

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35%3.86mg

Zinc

85.6%9.4mg

3.86 mgvs9.4 mg

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

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0.48%18g

Water

0.098%3.63g

18 gvs3.63 g

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

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Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain more Vitamin A, 3.3 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Vitamin B1 per 500 kcal.
Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon:

Raw California Red Kidney Beans have 2.8 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Potassium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 2.7 times more Iron, 1.7 times more Selenium, 27.2 times more Sodium and 2.4 times more Zinc than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans have 1.4 times more Omega 3, 3.3 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
While Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon contain 17 times more Fat and 23.9 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw California Red Kidney Beans as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

Weight per 500 calories

Which food has more nutrients per 500 calories - California Red Kidney Beans or Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: