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

Macros Ratio

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

Macro Nutrients

	Oatmeal Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	33% 953kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.85g	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	151% 196g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	62.4% 249μg	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	52% 522mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	130% 10.4mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	64.8% 454mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	5.4% 200g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 8.8 times more Vitamin B6, 7.2 times more Vitamin B9 and 22.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 1 lb.

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

• Oatmeal Reduced-calorie Bread has 7.2 times more Selenium, 35.3 times more Sodium and 3.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Calcium, 11.1 times more Copper, 4.1 times more Iron, 6.7 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 12 times more Potassium and 3.1 times more Zinc than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 1 pound:

• Oatmeal Reduced-calorie Bread has 14 times more Fat, 16.6 times more Saturated Fat and 23.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Energy, 1.3 times more Omega 3, 1.4 times more Carbohydrate and 3.2 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.