Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Boiled Kidney Beans

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

129g

Boiled Kidney Beans

394g

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 3.1 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 500 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins

12%

80%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Breakfast Cereals rich in Energy

7.33%7.1g

Fat

2.03%1.97g

7.1 gvs1.97 g

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

Find Breakfast Cereals rich in Fat

3.9%1.25g

Saturated Fat

0.9%0.29g

1.25 gvs0.29 g

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

Find Breakfast Cereals rich in Saturated Fat

11%0.18g

Omega 3

42%0.67g

0.18 gvs0.67 g

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

Find Breakfast Cereals rich in Omega 3

9.86%1.68g

Omega 6

2.5%0.43g

1.68 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 6

0.44%1.3mg

Cholesterol

0%0mg

1.3 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol

80%104g

Carbohydrate

69%89.8g

104 gvs89.8 g

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

Find Breakfast Cereals rich in Carbohydrate

45.6%33g

Sugars

1.74%1.26g

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

33 gvs1.26 g

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

Find Breakfast Cereals rich in Sugars

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 .

Find Breakfast Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Breakfast Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Breakfast Cereals rich in Sucrose

32.6%12.4g

Fiber

66.3%25g

12.4 gvs25 g

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

Find Breakfast Cereals rich in Fiber

19.4%11g

Protein

61%34g

11 gvs34 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, Low Fat 100% Natural Granola with Raisinsvs Boiled Kidney Beans

0.14%1.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.3 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

39.5%0.47mg

Vitamin B1

52.5%0.63mg

Thiamine

0.47 mgvs0.63 mg

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

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

20%0.26mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.26 mgvs0.23 mg

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

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

19%3.06mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.06 mgvs2.28 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

17.6%0.88mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.88 mgvs0.87 mg

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

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

24.6%0.32mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.32 mgvs0.47 mg

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

Find Breakfast Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Breakfast Cereals rich in Vitamin B7

9.34%37.4μg

Vitamin B9

128%512μg

Folates and Folic Acid

37.4 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9

3.22%0.077μg

Vitamin B12

0%0μg

Cobalamin

0.077 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0.57%0.52mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.52 mgvs4.72 mg

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

Find Breakfast Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D

9.2%1.38mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.38 mgvs0.12 mg

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

Find Breakfast Cereals rich in Vitamin E

3.22%3.87μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

3.87 μgvs33 μg

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

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisinsvs Boiled Kidney Beans

8.38%83.8mg

Calcium

13.8%138mg

83.8 mgvs138 mg

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

Find Breakfast Cereals rich in Calcium

38%0.34mg

Copper

94%0.85mg

0.34 mgvs0.85 mg

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

Find Breakfast Cereals rich in Copper

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 .

Find Breakfast Cereals rich in Fluoride

41.6%3.32mg

Iron

109%8.74mg

3.32 mgvs8.74 mg

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

Find Breakfast Cereals rich in Iron

30.7%129mg

Magnesium

39.4%165mg

129 mgvs165 mg

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

Find Breakfast Cereals rich in Magnesium

87%2mg

Manganese

73.6%1.7mg

2 mgvs1.7 mg

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

Find Breakfast Cereals rich in Manganese

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 .

Find Breakfast Cereals rich in Molybdenum

58%407mg

Phosphorus

77.6%543mg

407 mgvs543 mg

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

Find Breakfast Cereals rich in Phosphorus

16.3%555mg

Potassium

47%1594mg

555 mgvs1594 mg

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

Find Breakfast Cereals rich in Potassium

40.5%22.3μg

Selenium

7.87%4.33μg

22.3 μgvs4.33 μg

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

Find Breakfast Cereals rich in Selenium

20%302mg

Sodium

0.26%3.94mg

302 mgvs3.94 mg

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

Find Breakfast Cereals rich in Sodium

18.6%2.05mg

Zinc

35.8%3.94mg

2.05 mgvs3.94 mg

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

Find Breakfast Cereals rich in Zinc

0.12%4.4g

Water

7.12%264g

4.4 gvs264 g

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

Find Breakfast Cereals rich in Water

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Boiled Kidney Beans:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 1.3 times more Vitamin B3 and 11.7 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 13.7 times more Vitamin B9, 9.2 times more Vitamin C and 8.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Boiled Kidney Beans:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 5.1 times more Selenium and 76.6 times more Sodium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Zinc and 60.1 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Boiled All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 3.6 times more Fat, 3.9 times more Omega 6 and 26.2 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3.8 times more Omega 3, 2 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Cereals, QUAKER, Instant Grits, Butter flavor, dryBoiled Kidney BeansVS Cereals, QUAKER, Instant Grits, Butter flavor, dryCereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with RaisinsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: