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

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	32.3% 937kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	69.6% 90g	130g per day for Men 19-50 years
Sugars	42% 30.6g	1.75% 1.27g	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	47% 18g	67% 25.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.7% 175g	7.2% 266g	3700g per day for Men 19-50 years

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

• Oat Bran Bread has 3.2 times more Vitamin B1, 6 times more Vitamin B2, 8.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 14.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Oat Bran Bread has 1.9 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese, 27.3 times more Selenium and 353 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 2.8 times more Potassium and 1.5 times more Water than Oat Bran Bread.
• Both Oat Bran Bread and Boiled All Types Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bread has 1.9 times more Energy, 8.8 times more Fat, 9.5 times more Saturated Fat, 14.7 times more Omega 6, 1.7 times more Carbohydrate and 24.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Omega 3 and 1.4 times more Fiber than Oat Bran Bread.
• Both Oat Bran Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Oat Bran Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.