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

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	336% 437g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	117% 84.6g	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	129% 49g	38g per day for Men 19-50 years
Protein	155% 86.7g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted 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	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	30.8% 0.4mg	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	173% 690μg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	35% 350mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	142% 1.28mg	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	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	330% 7.6mg	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	166% 1160mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	258% 3870mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	18% 669g	10.4% 385g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.8 times more Vitamin B1, 5.9 times more Vitamin B2, 8.3 times more Vitamin B3 and 16 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted 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 Toasted Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.7 times more Copper, 1.2 times more Magnesium, 3.3 times more Potassium and 1.7 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 30 times more Selenium and 387 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Oat Bran Bread have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 and 1.3 times more Fiber than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Energy, 9.6 times more Fat, 10.5 times more Saturated Fat, 16.2 times more Omega 6, 1.9 times more Carbohydrate, 26.4 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.