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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	42.8% 1240kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	336% 437g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	129% 49g	38g per day for Men 19-50 years
Protein	163% 91g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	66% 660mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	258% 3870mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Toasted 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 Toasted 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 Toasted Oat Bran Bread:

• 1 kilogram of Boiled California Red Kidney Beans has 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• While 1 kg of Toasted Oat Bran Bread contains 3.4 times more Vitamin B1, 5.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oat Bran Bread provide similar amounts of Vitamin B9 per one kilogram.
• Both Boiled California Red Kidney Beans as well as Toasted 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 Toasted Oat Bran Bread:

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Copper, 1.4 times more Magnesium and 3.4 times more Potassium than Toasted Oat Bran Bread.
• While 1 kg of Toasted Oat Bran Bread contains 2.4 times more Manganese, 27.5 times more Selenium and 96.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted 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 1.9 times more Fiber than Toasted Oat Bran Bread.
• While 1 kg of Toasted Oat Bran Bread contains 2.1 times more Energy, 53.3 times more Fat, 54.7 times more Saturated Fat, 3.6 times more Omega 3, 87.4 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted 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