Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Boiled Kidney Beans

Weight per 500 calories

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

132g

Boiled Kidney Beans

394g

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 500 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%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs 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 .

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6.64%6.44g

Fat

2.03%1.97g

6.44 gvs1.97 g

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

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3.63%1.16g

Saturated Fat

0.9%0.29g

1.16 gvs0.29 g

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

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5.77%0.092g

Omega 3

42%0.67g

0.092 gvs0.67 g

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

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11.5%1.95g

Omega 6

2.5%0.43g

1.95 gvs0.43 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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79.2%103g

Carbohydrate

69%89.8g

103 gvs89.8 g

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

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30.3%22g

Sugars

1.74%1.26g

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

22 gvs1.26 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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30.2%11.5g

Fiber

66.3%25g

11.5 gvs25 g

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

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26.5%15g

Protein

61%34g

15 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, Oatmeal Squares, cinnamonvs Boiled Kidney Beans

52%467μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

467 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

82.5%0.99mg

Vitamin B1

52.5%0.63mg

Thiamine

0.99 mgvs0.63 mg

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

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85.2%1.1mg

Vitamin B2

17.6%0.23mg

Riboflavin

1.1 mgvs0.23 mg

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

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78.4%12.5mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

12.5 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

Vitamin B5

17.3%0.87mg

Pantothenic acid

NA 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

89.3%1.16mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.16 mgvs0.47 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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239%958μg

Vitamin B9

128%512μg

Folates and Folic Acid

958 μgvs512 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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17.6%16mg

Vitamin C

5.25%4.72mg

Ascorbic acid

16 mgvs4.72 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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28.5%4.27mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

4.27 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

27.6%33μg

Phytomenadione or phylloquinone

2.1 μgvs33 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

27.7%277mg

Calcium

13.8%138mg

277 mgvs138 mg

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

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67.3%0.61mg

Copper

94%0.85mg

0.61 mgvs0.85 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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486%39mg

Iron

109%8.74mg

39 mgvs8.74 mg

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

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36%150mg

Magnesium

39.4%165mg

150 mgvs165 mg

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

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Manganese

73.6%1.7mg

NA mgvs1.7 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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69.5%487mg

Phosphorus

77.6%543mg

487 mgvs543 mg

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

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14%474mg

Potassium

47%1594mg

474 mgvs1594 mg

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

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15%8.3μg

Selenium

7.87%4.33μg

8.3 μgvs4.33 μg

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

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30.3%454mg

Sodium

0.26%3.94mg

454 mgvs3.94 mg

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

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85.6%9.4mg

Zinc

35.8%3.94mg

9.4 mgvs3.94 mg

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

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0.098%3.63g

Water

7.12%264g

3.63 gvs264 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, 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: