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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Oatmeal Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.3% 414kcal	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	9.57% 0.15g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	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	57.5% 74.7g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	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	16% 6.1g	93% 35.3g	38g per day for Men 19-50 years
Protein	23.3% 13g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	18.8% 75μg	140% 558μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	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	5% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.2% 102mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	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	52% 4.17mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	27.7% 194mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.2% 44.2g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Oatmeal Bread have 1.5 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 5.9 times more Vitamin B6, 7.4 times more Vitamin B9 and 15 times more Vitamin C than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and California Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Toasted Oatmeal Bread have insufficient amounts of Vitamin C
• Both Toasted Oatmeal Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Toasted Oatmeal Bread have 8.3 times more Selenium and 44.2 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.7 times more Calcium, 4.8 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 3 times more Phosphorus, 9.7 times more Potassium and 2.3 times more Zinc than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and California Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Oatmeal Bread have 19.2 times more Fat, 21.2 times more Saturated Fat, 1.3 times more Omega 3 and 32.3 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 5.8 times more Fiber and 2.6 times more Protein than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6