Comparing Nutrients in 1 kilogram Toasted Oat Bran Reduced-calorie Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Toasted Oat Bran Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	82.4% 2390kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	112% 145g	130g per day for Men 19-50 years
Sugars	58% 42g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	376% 143g	113% 43g	38g per day for Men 19-50 years
Protein	170% 95g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	57% 0.74mg	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	205% 820μg	90% 360μg	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	13.3% 12mg	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	22% 3.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	68% 680mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	469% 37.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	437% 10mg	73% 1.68mg	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	206% 1440mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	36% 1220mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	365% 5470mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	9.65% 357g	21% 780g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Reduced-calorie Bread has 2.9 times more Vitamin B1, 4.3 times more Vitamin B2, 9.8 times more Vitamin B3, 1.2 times more Vitamin B5, 2.3 times more Vitamin B9 and 16.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.1 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Toasted Oat Bran Reduced-calorie Bread has 2 times more Calcium, 3.2 times more Iron, 2 times more Magnesium, 6 times more Manganese, 1.6 times more Phosphorus, 27.2 times more Selenium, 1.8 times more Sodium and 2.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Potassium and 2.2 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• Both Toasted Oat Bran Reduced-calorie Bread and Canned All Types Kidney Beans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Oat Bran Reduced-calorie Bread has 2.8 times more Energy, 6.3 times more Fat, 3.8 times more Saturated Fat, 1.5 times more Omega 3, 17.6 times more Omega 6, 3.4 times more Carbohydrate, 2.3 times more Sugars, 3.3 times more Fiber and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Toasted Oat Bran Reduced-calorie Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.