Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Oat Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13.8% 400kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	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	88% 114g	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	68.4% 26g	168% 64g	38g per day for Men 19-50 years
Protein	57.3% 32g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	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	133% 1.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	15% 60μg	325% 1300μg	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	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

	Cooked Oat Bran	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	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	110% 8.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	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	170% 1190mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	22.7% 840g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Oat Bran vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 1.7 times more Vitamin B2, 4 times more Vitamin B3, 4.8 times more Vitamin B6, 21.7 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Cooked Oat Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oat Bran vs Boiled Kidney Beans:

• Cooked Oat Bran has 2.2 times more Manganese, 7 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Calcium, 3.3 times more Copper, 2.5 times more Iron, 4.4 times more Potassium and 1.9 times more Zinc than Cooked Oat Bran.
• Both Cooked Oat Bran and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Oat Bran has 3 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Energy, 11.3 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Fiber and 2.7 times more Protein than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.