Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	17.4% 504kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	133% 173g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	46.3% 33.6g	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	67% 25.4g	51% 19.4g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	12.2% 0.16mg	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	129% 516μg	68.5% 274μg	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	5.3% 4.76mg	0% 0mg	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	0.79% 0.12mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	14% 139mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	56.4% 0.51mg	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	110% 8.8mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	131% 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	78.2% 548mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	7.2% 266g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Toasted Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.8 times more Vitamin B1, 5.9 times more Vitamin B2, 8.3 times more Vitamin B3 and 16 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Toasted Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.7 times more Copper, 1.2 times more Magnesium, 3.3 times more Potassium and 1.7 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 30 times more Selenium and 387 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Oat Bran Bread have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 and 1.3 times more Fiber than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Energy, 9.6 times more Fat, 10.5 times more Saturated Fat, 16.2 times more Omega 6, 1.9 times more Carbohydrate, 26.4 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.