Comparing Nutrients in 1 pound Oatmeal Reduced-calorie Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 953kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	78% 102g	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	36.3% 0.47mg	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	84% 336μg	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	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

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	52% 522mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	146% 1.3mg	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	130% 10.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	5.4% 200g	8.2% 304g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 2.7 times more Vitamin B1, 4.5 times more Vitamin B2, 5.6 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 6 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Oatmeal Reduced-calorie Bread vs Boiled California Red Kidney Beans:

• Oatmeal Reduced-calorie Bread has 1.7 times more Calcium, 1.7 times more Manganese, 19.2 times more Selenium and 97 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium and 1.5 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled California Red Kidney Beans have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Reduced-calorie Bread has 1.7 times more Energy, 38.9 times more Fat, 42.8 times more Saturated Fat, 2 times more Omega 3, 64.5 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Oatmeal Reduced-calorie Bread and Boiled California Red Kidney Beans have similar amounts of Protein per 1 lb.
• Both Oatmeal Reduced-calorie Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.