Comparing Nutrients in 1 pound Boiled Kidney Beans VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	20% 576kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	46.6% 7.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	152% 198g	130g per day for Men 19-50 years
Sugars	2% 1.45g	53% 38.4g	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	76.4% 29g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	14% 0.18mg	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	147% 590μg	78.2% 313μg	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	0.91% 0.14mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	16% 159mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	64.5% 0.58mg	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	126% 10mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	150% 3.45mg	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	89.4% 626mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	117% 1755mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Toasted Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.8 times more Vitamin B1, 5.9 times more Vitamin B2, 8.3 times more Vitamin B3 and 16 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Toasted Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.7 times more Copper, 1.2 times more Magnesium, 3.3 times more Potassium and 1.7 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 30 times more Selenium and 387 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Oat Bran Bread have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 and 1.3 times more Fiber than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Energy, 9.6 times more Fat, 10.5 times more Saturated Fat, 16.2 times more Omega 6, 1.9 times more Carbohydrate, 26.4 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.