Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	California Red Kidney Beans	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	114% 3300kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	405% 527g	130g per day for Men 19-50 years
Sugars	NA	122% 88.4g	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	655% 249g	113% 43g	38g per day for Men 19-50 years
Protein	435% 244g	164% 92g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	48.2% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	51.5% 0.67mg	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	985% 3940μg	133% 530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	3.33% 3mg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	195% 1950mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	252% 2.27mg	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	1169% 94mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	444% 10.2mg	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	579% 4050mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.18% 118g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Toasted Oatmeal Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Toasted Oatmeal Bread:

• 1 kilogram of California Red Kidney Beans has 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 5.9 times more Vitamin B6, 7.4 times more Vitamin B9 and 15 times more Vitamin C than Toasted Oatmeal Bread.
• While 1 kg of Toasted Oatmeal Bread contains 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Oatmeal Bread provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Toasted Oatmeal Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Toasted Oatmeal Bread:

• 1 kilogram of California Red Kidney Beans has 2.7 times more Calcium, 4.8 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 3 times more Phosphorus, 9.7 times more Potassium and 2.3 times more Zinc than Toasted Oatmeal Bread.
• While 1 kg of Toasted Oatmeal Bread contains 8.3 times more Selenium and 44.2 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Oatmeal Bread contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 5.8 times more Fiber and 2.6 times more Protein than Toasted Oatmeal Bread.
• While 1 kg of Toasted Oatmeal Bread contains 19.2 times more Fat, 21.2 times more Saturated Fat, 1.3 times more Omega 3 and 32.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Oatmeal Bread offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6