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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	32.7% 949kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	6.57% 2.1g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	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	150% 195g	69.6% 90g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	149% 56.8g	67% 25.4g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Reduced-calorie Bread	Boiled 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	112% 1.34mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	81.4% 325μg	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	8.73% 1.3mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	186% 15mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	81.6% 572mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	177% 97μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	145% 2171mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.83% 142g	7.2% 266g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Reduced-calorie Bread has 2.1 times more Vitamin B1, 3.7 times more Vitamin B2, 7 times more Vitamin B3 and 11 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 4.2 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie 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 Toasted Oat Bran Reduced-calorie Bread vs Boiled Kidney Beans:

• Toasted Oat Bran Reduced-calorie Bread has 1.9 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 22.3 times more Selenium and 547 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Copper, 3.3 times more Potassium and 1.9 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Oat Bran Reduced-calorie Bread has 1.9 times more Energy, 7.6 times more Fat, 7.3 times more Saturated Fat, 17.3 times more Omega 6, 2.2 times more Carbohydrate, 13.1 times more Sugars and 2.2 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3 than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.