Comparing Nutrients in 300 calories California Red Kidney Beans VS Oat Bran Reduced-calorie Bread

Weight per 300 calories

• California Red Kidney Beans: 91g
• Oat Bran Reduced-calorie Bread: 149g

California Red Kidney Beans have 1.6 times more energy per 100g than Oat Bran Reduced-calorie Bread. It has high energy density when compared to other foods. Oat Bran Reduced-calorie Bread having above average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	California Red Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	4.92% 4.78g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.08% 0.66g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	NA	7.25% 5.25g	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	59.6% 22.6g	47% 18g	38g per day for Men 19-50 years
Protein	39.6% 22g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	12% 0.15mg	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	89.5% 358μg	30.2% 121μg	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	4.55% 4.1mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	48.3% 0.43mg	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	106% 8.5mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	71.4% 1.64mg	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	52.6% 368mg	29.6% 207mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.48% 152mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	45.7% 685mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14.2% 1.57mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.86% 68.7g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Oat Bran Reduced-calorie Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Oat Bran Reduced-calorie Bread?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Oat Bran Reduced-calorie Bread:

• 300 calories of California Red Kidney Beans have 2.3 times more Vitamin B6 and 3 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• While 300 kcal of Oat Bran Reduced-calorie Bread contain 1.5 times more Vitamin B2 and 3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• Both Raw California Red Kidney Beans as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Oat Bran Reduced-calorie Bread:

• 300 calories of California Red Kidney Beans have 2.1 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 8.9 times more Potassium and 1.5 times more Zinc than Oat Bran Reduced-calorie Bread.
• While 300 kcal of Oat Bran Reduced-calorie Bread contain 1.8 times more Manganese, 10.6 times more Selenium and 68.5 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 1.3 times more Fiber and 1.9 times more Protein than Oat Bran Reduced-calorie Bread.
• While 300 kcal of Oat Bran Reduced-calorie Bread contain 2 times more Omega 3 and 47.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Bran Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6