Comparing Nutrients in 1 pound Oatmeal Reduced-calorie Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	33% 953kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	NA	51.3% 19.5g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	26% 0.34mg	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	62.4% 249μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	52% 522mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	68% 0.61mg	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	130% 10.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	33% 0.76mg	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	64.8% 454mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.4% 200g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oatmeal Reduced-calorie Bread vs Canned Kidney Beans:

• Oatmeal Reduced-calorie Bread has 3 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 3.1 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B6 and 6 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 1 pound for Oatmeal Reduced-calorie Bread vs Canned Kidney Beans:

• Oatmeal Reduced-calorie Bread has 3.4 times more Calcium, 2 times more Iron, 3.2 times more Manganese, 25.6 times more Selenium, 1.3 times more Sodium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Copper, 1.9 times more Potassium and 1.8 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Canned All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Reduced-calorie Bread has 2.5 times more Energy, 5.8 times more Fat, 4.2 times more Saturated Fat, 12.2 times more Omega 6, 3 times more Carbohydrate and 1.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.