Comparing Nutrients in 5 ounces Canned Kidney Beans VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Canned Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	4.1% 119kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	47.6% 62g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	16.5% 12g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	4.36% 0.057mg	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	12.8% 51μg	24.5% 98μg	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	1.9% 1.7mg	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	0.19% 0.028mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	4.8% 48mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	20% 0.18mg	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	20.7% 1.66mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	47% 1.08mg	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	18.2% 128mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3% 111g	1.47% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Toasted Oat Bran Bread:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin C and 3.2 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 3.8 times more Vitamin B1, 6.7 times more Vitamin B2, 11.6 times more Vitamin B3, 1.9 times more Vitamin B9 and 24 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Toasted Oat Bran Bread:

• Canned All Types Kidney Beans have 1.9 times more Potassium and 2 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.1 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 1.3 times more Phosphorus, 36.7 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Toasted Oat Bran Bread have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Oat Bran Bread contains 3.1 times more Energy, 8 times more Fat, 5.4 times more Saturated Fat, 1.4 times more Omega 3, 16.5 times more Omega 6, 3 times more Carbohydrate, 4.6 times more Sugars and 2.2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Toasted Oat Bran Bread have similar amounts of Fiber per 5 oz.
• Both Canned All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.