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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	California Red Kidney Beans	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	51.6% 1497kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	8.77% 2.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	140% 182g	130g per day for Men 19-50 years
Sugars	NA	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	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	49% 18.6g	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	Rolls, dinner, 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	169% 2.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	140% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	88.5% 885mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	125% 1873mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Rolls, dinner, oat bran per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Rolls, dinner, 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 Rolls, dinner, oat bran:

• 1 pound of California Red Kidney Beans has 1.8 times more Vitamin B5, 8.8 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 1.3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, dinner, oat bran provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Rolls, dinner, oat bran have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Rolls, dinner, 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 Rolls, dinner, oat bran:

• 1 pound of California Red Kidney Beans has 2.3 times more Calcium, 8.1 times more Copper, 2.3 times more Iron, 4.8 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 12.3 times more Potassium and 2.5 times more Zinc than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 9.2 times more Selenium and 37.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.4 times more Energy, 1.5 times more Carbohydrate, 6.1 times more Fiber and 2.6 times more Protein than Rolls, dinner, oat bran.
• While 1 lb of Rolls, dinner, oat bran contains 18.4 times more Fat and 27.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Rolls, dinner, oat bran offer comparable quantities of Omega 3 per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6