Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Oat Bran Bread

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Oat Bran Bread: 127g

Oat Bran Bread has 2.9 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is above average in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oat Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	39% 50.6g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	13.5% 9.8g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	15% 5.72g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	7.14% 0.093mg	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	21.3% 85μg	25.7% 103μg	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	3.3% 2.96mg	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	0.49% 0.074mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	1.27% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oat Bran Bread	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	19% 0.17mg	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	58% 4.63mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10.6% 44.5mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	43% 0.99mg	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	56% 393mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	7.8% 289g	1.5% 56g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Oat Bran Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Oat Bran Bread?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Oat Bran Bread:

• 300 calories of Canned Red Kidney Beans with Liquids have 3.2 times more Vitamin B6 and 10 times more Vitamin K than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oat Bran Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Oat Bran Bread have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Oat Bran Bread:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.3 times more Calcium, 3.2 times more Copper, 2.5 times more Magnesium, 2.2 times more Phosphorus, 5.2 times more Potassium, 2.1 times more Sodium, 2 times more Zinc and 5.2 times more Water than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 9.4 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oat Bran Bread contain similar levels of Iron and Manganese per 300 calories.
• 300 calories of Oat Bran Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 1.4 times more Omega 3, 2.8 times more Fiber and 1.5 times more Protein than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 6.6 times more Omega 6 and 1.4 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oat Bran Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6