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

Weight per 500 calories

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

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, Golden Maple or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple

11%

78%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs 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 .

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6.55%6.36g

Fat

0.39%0.38g

6.36 gvs0.38 g

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

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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 .

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Omega 3

7.95%0.13g

NA gvs0.13 g

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

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Omega 6

0.48%0.082g

NA gvs0.082 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

69.7%91g

103 gvs91 g

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

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30.5%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 .

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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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28.7%11g

Fiber

99%37.7g

11 gvs37.7 g

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

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26.6%15g

Protein

66%37g

15 gvs37 g

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

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Vitamins

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maplevs California Red Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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75.3%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 .

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86%1.1mg

Vitamin B2

25.5%0.33mg

Riboflavin

1.1 mgvs0.33 mg

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

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78.8%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 .

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Vitamin B5

23.6%1.2mg

Pantothenic acid

NA mgvs1.2 mg

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

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89%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 .

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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%951μg

Vitamin B9

149%597μg

Folates and Folic Acid

951 μgvs597 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

7.58%6.8mg

Ascorbic acid

15 mgvs6.8 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA 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, Golden Maplevs California Red Kidney Beans

26.4%264mg

Calcium

29.5%295mg

264 mgvs295 mg

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

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Copper

185%1.67mg

NA mgvs1.67 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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477%38mg

Iron

177%14mg

38 mgvs14 mg

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

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36%151mg

Magnesium

57.7%242mg

151 mgvs242 mg

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

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Manganese

66%1.5mg

NA mgvs1.5 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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69.7%488mg

Phosphorus

87.7%614mg

488 mgvs614 mg

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

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14%471mg

Potassium

66.4%2258mg

471 mgvs2258 mg

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

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Selenium

8.8%4.85μg

NA μgvs4.85 μg

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

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30.4%457mg

Sodium

1.1%16.7mg

457 mgvs16.7 mg

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

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86%9.45mg

Zinc

35%3.86mg

9.45 mgvs3.86 mg

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

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0.098%3.6g

Water

0.48%18g

3.6 gvs18 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, Golden Maple vs California Red Kidney Beans:

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 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, Golden Maple and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

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

Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple have 2.7 times more Iron, 27.4 times more Sodium and 2.4 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Magnesium, 1.3 times more Phosphorus and 4.8 times more Potassium than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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, Golden Maple have 16.8 times more Fat than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.5 times more Fiber and 2.5 times more Protein than Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple 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 Squares, Golden MapleVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarCalifornia Red Kidney BeansVS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugarCereals ready-to-eat, QUAKER Oatmeal Squares, Golden MapleVS 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 Squares, Golden MapleVS California Red Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: