Comparing Nutrients in 1 kilogram Oat Bran VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oat Bran	Red Kidney Beans	Recommended Dietary Allowance
Energy	85% 2460kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	72.5% 70.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	156% 26.5g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	509% 662g	471% 613g	130g per day for Men 19-50 years
Sugars	20% 14.5g	29% 21g	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	405% 154g	400% 152g	38g per day for Men 19-50 years
Protein	309% 173g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	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	975% 11.7mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	130% 520μg	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	67.3% 10mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Red Kidney Beans	Recommended Dietary Allowance
Calcium	58% 580mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	448% 4.03mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	676% 54mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	560% 2350mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	2448% 56.3mg	483% 11mg	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	1049% 7340mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	166% 5660mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	822% 452μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	283% 31mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Oat Bran has 1.9 times more Vitamin B1, 1.9 times more Vitamin B5 and 4.8 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.3 times more Vitamin B3, 2.4 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Raw Oat Bran.
• Both Oat Bran and Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oat Bran have insufficient amounts of Vitamin C
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Raw Oat Bran as well as Raw 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 vs Red Kidney Beans:

• 1 kilogram of Oat Bran has 1.7 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus and 14.1 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Calcium, 1.7 times more Copper and 2.4 times more Potassium than Raw Oat Bran.
• Both Oat Bran and Red Kidney Beans contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran has 6.6 times more Fat, 8.6 times more Saturated Fat and 11.6 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Energy, 3 times more Omega 3, 1.4 times more Sugars and 1.3 times more Protein than Raw Oat Bran.
• Both Oat Bran and Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6