Comparing Nutrients in 1 pound Toasted Oatmeal Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Oatmeal Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	45.7% 1324kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	209% 271g	130g per day for Men 19-50 years
Sugars	55.3% 40g	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	51.3% 19.5g	297% 113g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	139% 1.8mg	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	60% 240μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	22.7% 20.4mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32.7% 327mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	554% 5mg	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	167% 13.3mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	3.82% 142g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS California Red Kidney Beans per 1 lb

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

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

• 1 pound of Toasted Oatmeal Bread has 1.5 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 5.9 times more Vitamin B6, 7.4 times more Vitamin B9 and 15 times more Vitamin C than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and California Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Oatmeal Bread have insufficient amounts of Vitamin C
• Both Toasted Oatmeal Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Oatmeal Bread vs California Red Kidney Beans:

• 1 pound of Toasted Oatmeal Bread has 8.3 times more Selenium and 44.2 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.7 times more Calcium, 4.8 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 3 times more Phosphorus, 9.7 times more Potassium and 2.3 times more Zinc than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and California Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Oatmeal Bread has 19.2 times more Fat, 21.2 times more Saturated Fat, 1.3 times more Omega 3 and 32.3 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 5.8 times more Fiber and 2.6 times more Protein than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6