Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Boiled Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Energy	8.7% 252kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	74% 96g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	22.3% 16g	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	33.4% 12.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	10.4% 0.13mg	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	64.5% 258μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	0.4% 0.06mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	46% 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	55% 4.4mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	81% 1.87mg	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	39% 274mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Oatmeal Bread:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin K than Oatmeal Bread.
• While Oatmeal Bread contains 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 5.4 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 16 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Oatmeal Bread have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Oatmeal Bread:

• Boiled All Types Kidney Beans have 2.9 times more Potassium and 1.8 times more Water than Oatmeal Bread.
• While Oatmeal Bread contains 1.9 times more Calcium, 2.2 times more Manganese, 22.4 times more Selenium and 447 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oatmeal Bread have similar amounts of Copper, Iron, Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.7 times more Omega 3 and 1.6 times more Fiber than Oatmeal Bread.
• While Oatmeal Bread contains 2.1 times more Energy, 8.8 times more Fat, 9.6 times more Saturated Fat, 14.8 times more Omega 6, 2.1 times more Carbohydrate and 25.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oatmeal Bread have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.