Comparing Nutrients in 1 kilogram Oat Bran Reduced-calorie Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	69.3% 2010kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.45g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	318% 413g	460% 598g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	316% 120g	655% 249g	38g per day for Men 19-50 years
Protein	143% 80g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	235% 37.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	305% 3.97mg	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	203% 810μg	985% 3940μg	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	0% 0mg	50% 45mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	57% 570mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	1222% 11mg	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	394% 31.5mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	479% 11mg	435% 10mg	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	199% 1390mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	306% 4590mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	12.4% 460g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Oat Bran Reduced-calorie Bread has 1.8 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Oat Bran Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Reduced-calorie Bread vs California Red Kidney Beans:

• 1 kilogram of Oat Bran Reduced-calorie Bread has 6.4 times more Selenium and 41.7 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3.4 times more Calcium, 3.8 times more Copper, 3 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 14.6 times more Potassium and 2.4 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and California Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran Reduced-calorie Bread has 12.8 times more Fat, 1.2 times more Omega 3 and 29 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.6 times more Energy, 1.4 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Oat Bran Reduced-calorie Bread.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6