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

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	72.4% 2100kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	168% 64g	38g per day for Men 19-50 years
Protein	136% 76g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled 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	290% 3.48mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	115% 1150mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	12% 440g	18% 669g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 5.2 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 6 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 1 kg.

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

• Oatmeal Reduced-calorie Bread has 3.3 times more Calcium, 1.3 times more Manganese, 20.9 times more Selenium and 388 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled All Types Kidney Beans have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oatmeal Reduced-calorie Bread has 1.7 times more Energy, 7 times more Fat, 8.2 times more Saturated Fat, 11.9 times more Omega 6 and 1.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Oatmeal Reduced-calorie Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.