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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	306% 398g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	195% 74g	118% 45g	38g per day for Men 19-50 years
Protein	155% 86.7g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	133% 1.6mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Calcium	28% 280mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	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	1.33% 20mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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 Red Kidney Beans VS Oat Bran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled 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 Red Kidney Beans vs Oat Bran Bread:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 7 times more Vitamin K than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 3.2 times more Vitamin B1, 6 times more Vitamin B2, 8.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 14.7 times more Vitamin E than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Oat Bran Bread have insufficient amounts of Vitamin K
• Both Boiled 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 Red Kidney Beans vs Oat Bran Bread:

• 1 kilogram of Boiled Red Kidney Beans has 1.8 times more Copper, 1.3 times more Magnesium, 2.7 times more Potassium and 1.2 times more Zinc than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 2.3 times more Calcium, 1.6 times more Manganese, 25 times more Selenium and 176.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oat Bran Bread contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.6 times more Omega 3 and 1.6 times more Fiber than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 1.9 times more Energy, 8.8 times more Fat, 9.7 times more Saturated Fat, 14.9 times more Omega 6, 1.7 times more Carbohydrate and 24.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oat Bran Bread offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6