Comparing Nutrients in 100 calories Toasted Oat Bran Reduced-calorie Bread VS California Red Kidney Beans

Weight per 100 calories

• Toasted Oat Bran Reduced-calorie Bread: 41.8g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Toasted Oat Bran Reduced-calorie Bread, which is high in comparison to other foods. Toasted Oat Bran Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 100 calories - Toasted Oat Bran Reduced-calorie Bread or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14% 18g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 6g	20% 7.55g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.58% 34.3μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.92% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.85% 28.5mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	6.83% 0.062mg	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19.6% 1.57mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.6% 60.3mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.3μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	15.3% 229mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	4.53% 0.5mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toasted Oat Bran Reduced-calorie Bread vs California Red Kidney Beans:

• Toasted Oat Bran Reduced-calorie Bread has 1.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Vitamin B5, 3.3 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Toasted Oat Bran Reduced-calorie Bread vs California Red Kidney Beans:

• Toasted Oat Bran Reduced-calorie Bread has 1.4 times more Manganese, 10.6 times more Selenium and 68.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Calcium, 5.4 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus, 8.8 times more Potassium and 1.6 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.

Comparison of macro-nutrients per 100 calories:

• Toasted Oat Bran Reduced-calorie Bread has 21 times more Fat, 2 times more Omega 3 and 47.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Fiber and 1.9 times more Protein than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.