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

Macros Ratio

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

Macro Nutrients

	Toasted Oat Bran Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 367kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	18.3% 6.95g	34.7% 13g	38g per day for Men 19-50 years
Protein	29% 16g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	11.3% 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	24.5% 98μg	26.2% 105μg	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	0% 0mg	1.9% 1.7mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	45.5% 0.41mg	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	60.8% 4.86mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	19.6% 0.45mg	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	23.5% 164mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	85% 46.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	36.6% 549mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.47% 54.6g	2.56% 95g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Bread has 3.4 times more Vitamin B1, 5.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Boiled California Red Kidney Beans have similar amounts of Vitamin B9 per 5 oz.
• Both Toasted Oat Bran Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Toasted Oat Bran Bread has 2.4 times more Manganese, 27.5 times more Selenium, 96.8 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Copper, 1.4 times more Magnesium, 3.4 times more Potassium and 1.7 times more Water than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Boiled California Red Kidney Beans have similar amounts of Calcium, Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Oat Bran Bread has 2.1 times more Energy, 53.3 times more Fat, 54.7 times more Saturated Fat, 3.6 times more Omega 3, 87.4 times more Omega 6, 2 times more Carbohydrate and 1.2 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Fiber than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.