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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Oatmeal Reduced-calorie Bread: 143g

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

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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Oatmeal 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	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	11% 1.84g	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	47.6% 62g	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	59.6% 22.6g	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oatmeal 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	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	4.95% 0.064mg	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	19.6% 78.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.95% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0.32% 0.29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	17.7% 177mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	15.7% 0.14mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	8.16% 34.3mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	33.5% 0.77mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	59.7% 33μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.7% 63g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have 5.6 times more Vitamin B6 and 4.6 times more Vitamin B9 than Oatmeal Reduced-calorie Bread.
• While 300 kcal of Oatmeal Reduced-calorie Bread contain 2 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of California Red Kidney Beans have 7.1 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 2.6 times more Phosphorus, 7.6 times more Potassium and 2 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 300 kcal of Oatmeal Reduced-calorie Bread contain 11.3 times more Selenium and 55.4 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oatmeal Reduced-calorie Bread contain similar levels of Calcium and Manganese per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Oatmeal Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2 times more Protein than Oatmeal Reduced-calorie Bread.
• While 300 kcal of Oatmeal Reduced-calorie Bread contain 37.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oatmeal 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 6
• Both Raw California Red Kidney Beans as well as Oatmeal Reduced-calorie Bread provide inadequate amounts of Omega 3 in 300 calories.