Comparing Nutrients in 500 calories Red Kidney Beans VS Oat Bran Bread

Weight per 500 calories

• Red Kidney Beans: 148g
• Oat Bran Bread: 212g

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 500 calories - Red Kidney Beans or Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	9.6% 9.32g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	65% 84.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	22.5% 16.3g	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	59.3% 22.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	12% 0.15mg	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	146% 585μg	43% 172μg	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	7.4% 6.68mg	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	2.08% 0.31mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Calcium	12.3% 123mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	17.7% 74mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	71.8% 1.65mg	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	86% 602mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	9.16% 311mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	2.5% 93g	3700g per day for Men 19-50 years

Red Kidney Beans VS Oat Bran Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Red Kidney Beans have 3.8 times more Vitamin B6 and 3.4 times more Vitamin B9 than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 2.3 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oat Bran Bread provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Raw Red Kidney Beans as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Oat Bran Bread:

• 500 calories of Red Kidney Beans have 3.6 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 2 times more Phosphorus, 6.5 times more Potassium and 2.2 times more Zinc than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 13.4 times more Selenium and 42 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oat Bran Bread contain similar levels of Calcium and Manganese per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Oat Bran Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 2.4 times more Omega 3, 2.4 times more Fiber and 1.5 times more Protein than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 10 times more Omega 6 and 5.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oat Bran Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6