Comparing Nutrients in 500 calories Boiled Kidney Beans VS Oatmeal Bread

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Oatmeal Bread: 186g

Oatmeal Bread has 2.1 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Boiled Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	69.3% 90g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	21% 15g	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	66.3% 25g	19.6% 7.43g	38g per day for Men 19-50 years
Protein	61% 34g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	9.72% 0.13mg	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	128% 512μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.32% 0.056μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	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	0.79% 0.12mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2.32% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Calcium	13.8% 138mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	43% 0.39mg	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	109% 8.74mg	62.7% 5mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	76% 1.75mg	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	77.6% 543mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	7.12% 264g	1.84% 68.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Oatmeal Bread:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B5, 3.7 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and 11.9 times more Vitamin K than Oatmeal Bread.
• While Oatmeal Bread contains 2 times more Vitamin B2, 2.6 times more Vitamin B3 and 7.6 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oatmeal Bread have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Oatmeal Bread:

• Boiled All Types Kidney Beans have 2.2 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 6 times more Potassium, 2.1 times more Zinc and 3.9 times more Water than Oatmeal Bread.
• While Oatmeal Bread contains 10.6 times more Selenium and 211 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oatmeal Bread have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 3.6 times more Omega 3, 3.4 times more Fiber and 2.2 times more Protein than Oatmeal Bread.
• While Oatmeal Bread contains 4.2 times more Fat, 7 times more Omega 6 and 12 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oatmeal Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.