Comparing Nutrients in 1 kilogram Oatmeal Reduced-calorie Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	72.4% 2100kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	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	333% 433g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	113% 43g	38g per day for Men 19-50 years
Protein	136% 76g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Oatmeal 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	290% 3.48mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	138% 550μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	115% 1150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	288% 23mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	143% 1000mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	12% 440g	21% 780g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 3 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 3.1 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B6 and 6 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 1 kilogram for Oatmeal Reduced-calorie Bread vs Canned Kidney Beans:

• Oatmeal Reduced-calorie Bread has 3.4 times more Calcium, 2 times more Iron, 3.2 times more Manganese, 25.6 times more Selenium, 1.3 times more Sodium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Copper, 1.9 times more Potassium and 1.8 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Canned All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oatmeal Reduced-calorie Bread has 2.5 times more Energy, 5.8 times more Fat, 4.2 times more Saturated Fat, 12.2 times more Omega 6, 3 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.