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

Weight per 300 calories

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

Raw California Red Kidney Beans have 1.6 times more energy per unit of mass than Oatmeal Reduced-calorie Bread, which is high in comparison to other foods. Oatmeal Reduced-calorie Bread having above average energy density.

Which food has more nutrients per 300 calories - Oatmeal Reduced-calorie Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	42% 54.4g	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	59.6% 22.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	39.6% 22g	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	41.4% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.95% 0.064mg	27.8% 0.36mg	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	19.6% 78.6μg	89.5% 358μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.95% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	4.55% 4.1mg	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	16.4% 164mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	111% 1mg	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	41% 3.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	39.5% 0.91mg	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	20.4% 143mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	59.7% 33μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.7% 63g	0.29% 10.7g	3700g per day for Men 19-50 years

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

• Oatmeal Reduced-calorie Bread has 2 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Vitamin B6, 4.6 times more Vitamin B9 and 14.3 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 300 kcal.

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

• Oatmeal Reduced-calorie Bread has 11.3 times more Selenium and 55.4 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.
• Both Oatmeal Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oatmeal Reduced-calorie Bread has 22 times more Fat and 37.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.