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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Energy	42.8% 1240kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	306% 398g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	118% 45g	38g per day for Men 19-50 years
Protein	163% 91g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Calcium	66% 660mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	18% 669g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oat Bran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Vitamin B6 than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 3.9 times more Vitamin B1, 5.6 times more Vitamin B2, 8.9 times more Vitamin B3 and 2.7 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oat Bran Bread provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Copper, 1.4 times more Magnesium and 2.9 times more Potassium than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 2.4 times more Manganese, 25 times more Selenium and 88.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oat Bran Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Fiber than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 1.9 times more Energy, 48.9 times more Fat, 49.8 times more Saturated Fat, 3.2 times more Omega 3, 79.5 times more Omega 6 and 1.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oat Bran Bread offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6