Comparing Nutrients in 14 ounces Oat Bran Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oat Bran Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	32.3% 937kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	42% 30.6g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	47% 18g	45% 17g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	22.6% 0.29mg	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	80.4% 321μg	35.7% 143μg	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	5.3% 4.76mg	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	11.6% 1.75mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	59.5% 0.54mg	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	155% 12.4mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	29% 0.67mg	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	80% 560mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	4.7% 175g	8.37% 310g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 4.3 times more Vitamin B1, 6.8 times more Vitamin B2, 11.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.3 times more Vitamin B9 and 22 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 3.4 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Oat Bran Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Oat Bran Bread has 1.9 times more Calcium, 2.7 times more Iron, 1.3 times more Magnesium, 4.6 times more Manganese, 1.6 times more Phosphorus, 33.3 times more Selenium and 1.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Potassium and 1.8 times more Water than Oat Bran Bread.
• Both Oat Bran Bread and Canned All Types Kidney Beans have similar amounts of Copper and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bread has 2.8 times more Energy, 7.3 times more Fat, 4.9 times more Saturated Fat, 1.3 times more Omega 3, 15 times more Omega 6, 2.7 times more Carbohydrate, 4.2 times more Sugars and 2 times more Protein than Canned All Types Kidney Beans.
• Both Oat Bran Bread and Canned All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Oat Bran Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.