Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Oat Bran Bread

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	306% 398g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	106% 77g	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	168% 64g	118% 45g	38g per day for Men 19-50 years
Protein	155% 86.7g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	56% 0.73mg	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	325% 1300μg	203% 810μg	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	13.3% 12mg	0% 0mg	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	2% 0.3mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Calcium	35% 350mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	150% 1.35mg	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	278% 22mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	339% 7.8mg	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	197% 1380mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	18% 669g	12% 440g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Oat Bran Bread:

• Boiled All Types Kidney Beans have 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.
• While Oat Bran Bread contains 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.
• Both Boiled All Types Kidney Beans as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.6 times more Copper, 2.8 times more Potassium and 1.5 times more Water than Oat Bran Bread.
• While Oat Bran Bread contains 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.
• Both Boiled All Types Kidney Beans and Oat Bran Bread have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 and 1.4 times more Fiber than Oat Bran Bread.
• While Oat Bran Bread contains 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.
• Both Boiled All Types Kidney Beans and Oat Bran Bread have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.