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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	19.4% 562kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	152% 198g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	74% 41.4g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	48.8% 0.59mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	30% 299mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	117% 1755mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Toasted Oat Bran Bread per 1 lb

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

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

• 1 pound of Boiled California Red Kidney Beans has 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• While 1 lb of Toasted Oat Bran Bread contains 3.4 times more Vitamin B1, 5.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oat Bran Bread provide similar amounts of Vitamin B9 per one pound.
• Both Boiled California Red Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 2.3 times more Copper, 1.4 times more Magnesium and 3.4 times more Potassium than Toasted Oat Bran Bread.
• While 1 lb of Toasted Oat Bran Bread contains 2.4 times more Manganese, 27.5 times more Selenium and 96.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oat Bran Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.9 times more Fiber than Toasted Oat Bran Bread.
• While 1 lb of Toasted Oat Bran Bread contains 2.1 times more Energy, 53.3 times more Fat, 54.7 times more Saturated Fat, 3.6 times more Omega 3, 87.4 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oat Bran Bread offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6