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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	16% 468kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	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	93% 35.3g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	29% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	27.6% 276mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.47% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Toasted Oat Bran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of California Red Kidney Beans have 6.8 times more Vitamin B5, 9.9 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 1.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Oat Bran Bread provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 2.7 times more Calcium, 8.6 times more Copper, 2.7 times more Iron, 4.7 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 12.1 times more Potassium and 2.4 times more Zinc than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 10.3 times more Selenium and 35.2 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.3 times more Energy, 1.4 times more Carbohydrate, 5.1 times more Fiber and 2.1 times more Protein than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 19.2 times more Fat, 21.3 times more Saturated Fat, 1.4 times more Omega 3 and 32.4 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6