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

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• California Red Kidney Beans: 152g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	69.7% 91g	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	99% 37.7g	38g per day for Men 19-50 years
Protein	32.3% 18g	66% 37g	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	69% 0.83mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	46.3% 0.6mg	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	32.7% 131μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	7.58% 6.8mg	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	27.4% 274mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	185% 1.67mg	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	68.5% 5.48mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	66% 1.5mg	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	34% 238mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	2.83% 105g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.