Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Canned Kidney Beans

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares

132g

Canned Kidney Beans

595g

Cereals ready-to-eat, QUAKER, Oatmeal Squares 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 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares

11%

78%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Canned Kidney Beans

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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6.57%6.37g

Fat

3.7%3.57g

6.37 gvs3.57 g

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

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3.6%1.15g

Saturated Fat

2.62%0.84g

1.15 gvs0.84 g

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

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5.6%0.09g

Omega 3

30.5%0.49g

0.09 gvs0.49 g

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

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11.3%1.9g

Omega 6

3.7%0.63g

1.9 gvs0.63 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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79%103g

Carbohydrate

66.4%86.3g

103 gvs86.3 g

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

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30.4%22g

Sugars

15%11g

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

22 gvs11 g

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

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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]

NA gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%11g

NA gvs11 g

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

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29%11g

Fiber

67.4%25.6g

11 gvs25.6 g

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

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27%15g

Protein

55.5%31g

15 gvs31 g

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

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Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Canned Kidney Beans

52%470μg

Vitamin A

RAE, retinol activity equivalents

470 μgvsNA μg

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

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75%0.9mg

Vitamin B1

57.5%0.69mg

Thiamine

0.9 mgvs0.69 mg

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

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86.3%1.12mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.12 mgvs0.3 mg

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

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79%12.6mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

12.6 mgvs2.45 mg

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

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Vitamin B5

16.4%0.82mg

Pantothenic acid

NA mgvs0.82 mg

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

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89.3%1.16mg

Vitamin B6

34%0.44mg

Pyridoxine

1.16 mgvs0.44 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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238%953μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

953 μgvs214 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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17%15mg

Vitamin C

7.94%7.14mg

Ascorbic acid

15 mgvs7.14 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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42.7%6.4mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

6.4 mgvs0.12 mg

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

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1.76%2.1μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

2.1 μgvs24.4 μg

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

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs Canned Kidney Beans

26.5%265mg

Calcium

20.2%202mg

265 mgvs202 mg

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

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69.5%0.63mg

Copper

89.3%0.8mg

0.63 mgvs0.8 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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483%38.7mg

Iron

87%6.96mg

38.7 mgvs6.96 mg

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

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36%152mg

Magnesium

38.3%161mg

152 mgvs161 mg

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

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174%4mg

Manganese

43.5%1mg

4 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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70%489mg

Phosphorus

76.5%536mg

489 mgvs536 mg

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

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14%471mg

Potassium

41.5%1411mg

471 mgvs1411 mg

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

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16.6%9.1μg

Selenium

9.74%5.36μg

9.1 μgvs5.36 μg

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

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30.5%458mg

Sodium

117%1762mg

458 mgvs1762 mg

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

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86%9.47mg

Zinc

25%2.74mg

9.47 mgvs2.74 mg

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

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0.098%3.63g

Water

12.6%465g

3.63 gvs465 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 Cereals ready-to-eat, QUAKER, Oatmeal Squares vs Canned Kidney Beans:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.2 times more Vitamin B3, 2.6 times more Vitamin B6, 4.4 times more Vitamin B9, 2.1 times more Vitamin C and 53.9 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 11.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.3 times more Calcium, 5.6 times more Iron, 4 times more Manganese, 1.7 times more Selenium and 3.5 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Copper, 3 times more Potassium, 3.8 times more Sodium and 128 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Canned All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 1.8 times more Fat, 3 times more Omega 6 and 2 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.4 times more Omega 3, 2.3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Canned 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, Oatmeal SquaresVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCanned Kidney BeansVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCereals ready-to-eat, QUAKER, Oatmeal SquaresVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal SquaresVS Canned Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: