Comparing Nutrients in 14 ounces Oatmeal Reduced-calorie Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	28.7% 833kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	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	132% 172g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	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	NA	67% 25.4g	38g per day for Men 19-50 years
Protein	54% 30g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	115% 1.4mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	54.6% 218μg	129% 516μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	45.6% 456mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	114% 9.13mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	56.7% 397mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	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 Oatmeal Reduced-calorie Bread vs Boiled Kidney Beans:

• Oatmeal Reduced-calorie Bread has 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 5.2 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 6 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Oatmeal Reduced-calorie Bread vs Boiled Kidney Beans:

• Oatmeal Reduced-calorie Bread has 3.3 times more Calcium, 1.3 times more Manganese, 20.9 times more Selenium and 388 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled All Types Kidney Beans have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oatmeal Reduced-calorie Bread has 1.7 times more Energy, 7 times more Fat, 8.2 times more Saturated Fat, 11.9 times more Omega 6 and 1.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Oatmeal Reduced-calorie Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.