Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Oat Bran

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Oat Bran	19%	12%	69%

Macro Nutrients

	California Red Kidney Beans	Cooked Oat Bran	Recommended Dietary Allowance
Energy	51.6% 1497kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	8.64% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	NA	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	31% 11.8g	38g per day for Men 19-50 years
Protein	197% 111g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Oat Bran	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	8.72% 0.11mg	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	6.8% 27.2μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Oat Bran	Recommended Dietary Allowance
Calcium	88.5% 885mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	33.3% 0.3mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	190% 4.37mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10.3% 381g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Oat Bran per 1 lb

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

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

• 1 pound of California Red Kidney Beans has 3.3 times more Vitamin B1, 6.4 times more Vitamin B2, 14.3 times more Vitamin B3, 3.6 times more Vitamin B5, 15.9 times more Vitamin B6, 65.7 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• 1 pound of Cooked Oat Bran have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Cooked Oat Bran 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 Cooked Oat Bran:

• 1 pound of California Red Kidney Beans has 19.5 times more Calcium, 16.7 times more Copper, 10.6 times more Iron, 4 times more Magnesium, 3.4 times more Phosphorus, 16.2 times more Potassium and 4.8 times more Zinc than Cooked Oat Bran.
• While 1 lb of Cooked Oat Bran contains 2.4 times more Selenium and 7.1 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Oat Bran contain similar levels of Manganese per one pound.
• 1 pound of Cooked Oat Bran lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 8.3 times more Energy, 5.6 times more Omega 3, 5.2 times more Carbohydrate, 9.6 times more Fiber and 7.6 times more Protein than Cooked Oat Bran.
• 1 pound of Cooked Oat Bran provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Cooked Oat Bran provide inadequate amounts of Omega 6 in one pound.