Comparing Nutrients in 500 calories California Red Kidney Beans VS Oat Bran Reduced-calorie Bread

Weight per 500 calories

• California Red Kidney Beans: 152g
• Oat Bran Reduced-calorie Bread: 249g

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

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Oat Bran Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	California Red Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.2% 7.96g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	12% 8.76g	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	99% 37.7g	78.6% 30g	38g per day for Men 19-50 years
Protein	66% 37g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oat Bran 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	66.8% 0.8mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	19.7% 0.26mg	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	149% 597μg	50.4% 201μg	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	7.58% 6.8mg	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	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.52% 4.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	29.5% 295mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	80.4% 0.72mg	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	177% 14mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	119% 2.74mg	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	87.7% 614mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	93% 51.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	76% 1142mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.1% 114g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Oat Bran Reduced-calorie Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Oat Bran Reduced-calorie Bread?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Oat Bran Reduced-calorie Bread:

• 500 calories of California Red Kidney Beans have 2.3 times more Vitamin B6 and 3 times more Vitamin B9 than Oat Bran Reduced-calorie Bread.
• While 500 kcal of Oat Bran Reduced-calorie Bread contain 1.5 times more Vitamin B2 and 3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Raw California Red Kidney Beans as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Oat Bran Reduced-calorie Bread:

• 500 calories of California Red Kidney Beans have 2.1 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 8.9 times more Potassium and 1.5 times more Zinc than Oat Bran Reduced-calorie Bread.
• While 500 kcal of Oat Bran Reduced-calorie Bread contain 1.8 times more Manganese, 10.6 times more Selenium and 68.5 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Oat Bran Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.3 times more Fiber and 1.9 times more Protein than Oat Bran Reduced-calorie Bread.
• While 500 kcal of Oat Bran Reduced-calorie Bread contain 2 times more Omega 3 and 47.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oat Bran Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6