Comparing Nutrients in 1 pound Canned Kidney Beans VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Canned Kidney Beans	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	13% 381kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	39.2% 6.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	140% 182g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	41.7% 30.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	140% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	15.7% 0.2mg	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	41% 163μg	108% 431μg	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	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	15.4% 154mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	68.5% 0.62mg	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	66.3% 5.3mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	149% 3.42mg	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	58.3% 408mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	125% 1873mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	9.57% 354g	5.4% 200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Rolls, dinner, oat bran:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B6, more Vitamin C and 3.4 times more Vitamin K than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 3.9 times more Vitamin B1, 5.7 times more Vitamin B2, 12.1 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B9 and 24 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Rolls, dinner, oat bran:

• Canned All Types Kidney Beans have 2 times more Potassium and 1.8 times more Water than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2.5 times more Calcium, 3.5 times more Iron, 4.5 times more Manganese, 1.3 times more Phosphorus, 32.6 times more Selenium, 1.4 times more Sodium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rolls, dinner, oat bran have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, dinner, oat bran contain 2.8 times more Energy, 7.7 times more Fat, 4.4 times more Saturated Fat, 13.9 times more Omega 6, 2.8 times more Carbohydrate, 3.6 times more Sugars and 1.8 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Rolls, dinner, oat bran have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Canned All Types Kidney Beans as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.