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

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares

132g

California Red Kidney Beans

152g

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

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

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares

11%

78%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squaresvs California Red 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

6.57%6.37g

Fat

0.39%0.38g

6.37 gvs0.38 g

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

Find Breakfast Cereals rich in Fat

3.6%1.15g

Saturated Fat

0.17%0.055g

1.15 gvs0.055 g

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

Find Breakfast Cereals rich in Saturated Fat

5.6%0.09g

Omega 3

7.95%0.13g

0.09 gvs0.13 g

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

Find Breakfast Cereals rich in Omega 3

11.3%1.9g

Omega 6

0.48%0.082g

1.9 gvs0.082 g

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

Find Breakfast Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Breakfast Cereals rich in Cholesterol

79%103g

Carbohydrate

69.7%91g

103 gvs91 g

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

Find Breakfast Cereals rich in Carbohydrate

30.4%22g

Sugars

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

22 gvsNA 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

29%11g

Fiber

99%37.7g

11 gvs37.7 g

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

Find Breakfast Cereals rich in Fiber

27%15g

Protein

66%37g

15 gvs37 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 Squaresvs California Red Kidney Beans

52%470μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

470 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

75%0.9mg

Vitamin B1

66.8%0.8mg

Thiamine

0.9 mgvs0.8 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

86.3%1.12mg

Vitamin B2

25.5%0.33mg

Riboflavin

1.12 mgvs0.33 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

79%12.6mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

12.6 mgvs3.12 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

23.6%1.2mg

Pantothenic acid

NA mgvs1.2 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

89.3%1.16mg

Vitamin B6

46.3%0.6mg

Pyridoxine

1.16 mgvs0.6 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

238%953μg

Vitamin B9

149%597μg

Folates and Folic Acid

953 μgvs597 μg

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

Find Breakfast Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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

17%15mg

Vitamin C

7.58%6.8mg

Ascorbic acid

15 mgvs6.8 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

42.7%6.4mg

Vitamin E

Tocopherols and Tocotrienols

6.4 mgvsNA mg

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

Find Breakfast Cereals rich in Vitamin E

1.76%2.1μg

Vitamin K

Phytomenadione or phylloquinone

2.1 μgvsNA 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, Oatmeal Squaresvs California Red Kidney Beans

26.5%265mg

Calcium

29.5%295mg

265 mgvs295 mg

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

Find Breakfast Cereals rich in Calcium

69.5%0.63mg

Copper

185%1.67mg

0.63 mgvs1.67 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

483%38.7mg

Iron

177%14mg

38.7 mgvs14 mg

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

Find Breakfast Cereals rich in Iron

36%152mg

Magnesium

57.7%242mg

152 mgvs242 mg

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

Find Breakfast Cereals rich in Magnesium

174%4mg

Manganese

66%1.5mg

4 mgvs1.5 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

70%489mg

Phosphorus

87.7%614mg

489 mgvs614 mg

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

Find Breakfast Cereals rich in Phosphorus

14%471mg

Potassium

66.4%2258mg

471 mgvs2258 mg

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

Find Breakfast Cereals rich in Potassium

16.6%9.1μg

Selenium

8.8%4.85μg

9.1 μgvs4.85 μg

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

Find Breakfast Cereals rich in Selenium

30.5%458mg

Sodium

1.1%16.7mg

458 mgvs16.7 mg

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

Find Breakfast Cereals rich in Sodium

86%9.47mg

Zinc

35%3.86mg

9.47 mgvs3.86 mg

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

Find Breakfast Cereals rich in Zinc

0.098%3.63g

Water

0.48%18g

3.63 gvs18 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, Oatmeal Squares vs California Red Kidney Beans:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have more Vitamin A, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Raw California Red Kidney Beans.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Raw California Red 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 California Red Kidney Beans:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 2.7 times more Iron, 2.6 times more Manganese, 1.9 times more Selenium, 27.5 times more Sodium and 2.5 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.7 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.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw California Red Kidney Beans have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares have 16.8 times more Fat and 23.4 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 3.4 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares as well as Raw California Red 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, cinnamonCalifornia Red Kidney BeansVS Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonCereals ready-to-eat, QUAKER, Oatmeal SquaresVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: