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

Macros Ratio

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

Macro Nutrients

	Toasted Oat Bran Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 367kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	29% 16g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	85% 46.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	36.6% 549mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.47% 54.6g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Toasted Oat Bran Bread has 1.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.
• Both Toasted Oat Bran Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Toasted Oat Bran Bread as well as Raw 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 California Red Kidney Beans:

• Toasted Oat Bran Bread has 10.3 times more Selenium, 35.2 times more Sodium and 3.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.

Comparison of macro-nutrients per 5 ounces:

• Toasted Oat Bran Bread has 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.
• While Raw California Red Kidney Beans contain 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.
• Both Toasted Oat Bran Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.