Comparing Nutrients in 7 ounces Canned Kidney Beans VS Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Canned Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	5.75% 167kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	63% 82g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	9.63% 7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	62.7% 24g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15.7% 0.2mg	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% 71.4μg	40% 161μg	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	2.65% 2.4mg	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	0.26% 0.04mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	64% 0.58mg	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	29% 2.32mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	95% 2.2mg	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	25.5% 179mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	60.7% 911mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Oat Bran Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Oat Bran Reduced-calorie Bread:

• 7 ounces of Canned Kidney Beans have 2.4 times more Vitamin K than Oat Bran Reduced-calorie Bread.
• While 7 oz of Oat Bran Reduced-calorie Bread contain 3.1 times more Vitamin B1, 4 times more Vitamin B2, 9.2 times more Vitamin B3, 3.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• 7 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Oat Bran Reduced-calorie Bread:

• 7 ounces of Canned Kidney Beans have 2.3 times more Potassium and 1.7 times more Water than Oat Bran Reduced-calorie Bread.
• While 7 oz of Oat Bran Reduced-calorie Bread contain 1.7 times more Calcium, 2.2 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 6.6 times more Manganese, 1.5 times more Phosphorus, 22.9 times more Selenium, 1.6 times more Sodium and 2.3 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oat Bran Reduced-calorie Bread contain 2.4 times more Energy, 5.3 times more Fat, 14.8 times more Omega 6, 2.8 times more Carbohydrate, 1.9 times more Sugars, 2.8 times more Fiber and 1.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Oat Bran Reduced-calorie Bread offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6