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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Oat Bran	Recommended Dietary Allowance
Energy	42.8% 1240kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	88% 114g	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	245% 93g	68.4% 26g	38g per day for Men 19-50 years
Protein	163% 91g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Oat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	19.2% 0.25mg	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	15% 60μg	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	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

	Boiled California Red Kidney Beans	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	66% 660mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	73.3% 0.66mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	419% 9.64mg	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	170% 1190mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	18% 669g	22.7% 840g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cooked Oat Bran 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 Cooked Oat Bran:

• 1 kilogram of Boiled California Red Kidney Beans has 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 4.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cooked Oat Bran.
• Both Boiled California Red Kidney Beans and Cooked Oat Bran provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cooked Oat Bran 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 Cooked Oat Bran:

• 1 kilogram of Boiled California Red Kidney Beans has 6.6 times more Calcium, 4.4 times more Copper, 3.4 times more Iron, 4.6 times more Potassium and 1.6 times more Zinc than Cooked Oat Bran.
• While 1 kg of Cooked Oat Bran contains 3 times more Manganese, 6.4 times more Selenium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Oat Bran contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.1 times more Energy, 2.1 times more Omega 3, 2 times more Carbohydrate, 3.6 times more Fiber and 2.8 times more Protein than Cooked Oat Bran.
• 1 kilogram of Cooked Oat Bran provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked Oat Bran provide inadequate amounts of Omega 6 in one kilogram.