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

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	28.7% 833kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	NA	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	97% 37g	38g per day for Men 19-50 years
Protein	54% 30g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled California Red 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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	31.8% 0.41mg	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	73.4% 294μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45.6% 456mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.7% 175g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oatmeal Reduced-calorie Bread vs Boiled California Red Kidney Beans:

• Oatmeal Reduced-calorie Bread has 2.7 times more Vitamin B1, 4.5 times more Vitamin B2, 5.6 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 6 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 14 oz.

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

• Oatmeal Reduced-calorie Bread has 1.7 times more Calcium, 1.7 times more Manganese, 19.2 times more Selenium and 97 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium and 1.5 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled California Red Kidney Beans have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oatmeal Reduced-calorie Bread has 1.7 times more Energy, 38.9 times more Fat, 42.8 times more Saturated Fat, 2 times more Omega 3, 64.5 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Oatmeal Reduced-calorie Bread and Boiled California Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both Oatmeal Reduced-calorie Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.