Comparing Nutrients in 1 pound California Red Kidney Beans VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	California Red Kidney Beans	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	172% 223g	130g per day for Men 19-50 years
Sugars	NA	26.3% 19g	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	297% 113g	171% 65g	38g per day for Men 19-50 years
Protein	197% 111g	77% 43g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	30.4% 0.39mg	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	447% 1787μg	93% 372μg	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	22.7% 20.4mg	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	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	74% 0.67mg	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	530% 42.4mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	198% 4.56mg	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	262% 1837mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	165% 2481mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Toasted Oat Bran Reduced-calorie Bread per 1 lb

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

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

• 1 pound of California Red Kidney Beans has 1.6 times more Vitamin B1, 4.7 times more Vitamin B5, 4.6 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 2.9 times more Calcium, 7.5 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 2.8 times more Phosphorus, 12.2 times more Potassium and 2.1 times more Zinc than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 7.7 times more Selenium and 49.7 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Oat Bran Reduced-calorie Bread contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.4 times more Energy, 1.2 times more Carbohydrate, 1.7 times more Fiber and 2.6 times more Protein than Toasted Oat Bran Reduced-calorie Bread.
• While 1 lb of Toasted Oat Bran Reduced-calorie Bread contains 15.2 times more Fat, 1.5 times more Omega 3 and 34.5 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6