Comparing Nutrients in 5 ounces Oatmeal Reduced-calorie Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 298kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.83g	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	47.2% 61.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	34.7% 13g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	19.5% 78μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.3% 163mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	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	40.8% 3.26mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	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	20.2% 142mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oatmeal Reduced-calorie Bread vs Boiled California Red Kidney Beans:

• Oatmeal Reduced-calorie Bread has 2.7 times more Vitamin B1, 4.5 times more Vitamin B2, 5.6 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 6 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Oatmeal Reduced-calorie Bread vs Boiled California Red Kidney Beans:

• Oatmeal Reduced-calorie Bread has 1.7 times more Calcium, 1.7 times more Manganese, 19.2 times more Selenium and 97 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium and 1.5 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Boiled California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oatmeal Reduced-calorie Bread has 1.7 times more Energy, 38.9 times more Fat, 42.8 times more Saturated Fat, 2 times more Omega 3, 64.5 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Oatmeal Reduced-calorie Bread and Boiled California Red Kidney Beans have similar amounts of Protein per 5 oz.
• Both Oatmeal Reduced-calorie Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.