Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Oat Bran Bread

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Oat Bran Bread: 127g

Royal Red Kidney Beans have 1.4 times more energy per 100g than Oat Bran Bread. It has high energy density when compared to other foods. Oat Bran Bread having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Royal Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	41% 53g	39% 50.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	59.8% 22.7g	15% 5.72g	38g per day for Men 19-50 years
Protein	41.2% 23g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	29.6% 0.36mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.27% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Calcium	12% 119mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	99% 7.93mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	10.6% 44.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	53% 370mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.29% 11g	1.5% 56g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Oat Bran Bread Nutrients Per 300 Kcal

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

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

• 300 calories of Royal Red Kidney Beans have 3.9 times more Vitamin B6 and 3.5 times more Vitamin B9 than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 1.8 times more Vitamin B1, 2 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oat Bran Bread provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Oat Bran Bread:

• 300 calories of Royal Red Kidney Beans have 1.4 times more Calcium, 5.3 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 2.1 times more Phosphorus, 6.6 times more Potassium and 2.1 times more Zinc than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 13.1 times more Selenium and 37.9 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oat Bran Bread contain similar levels of Manganese per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Oat Bran Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 4 times more Fiber and 1.7 times more Protein than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 22.9 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oat Bran Bread offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6