Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Toasted Oat Bran Bread

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	8.5% 246kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	NA	23% 16.8g	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	48.6% 18.5g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	32.4% 18g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.1% 0.079mg	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	36.7% 147μg	34.2% 137μg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	13% 131mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	28.2% 0.25mg	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	74% 5.9mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	65.6% 1.5mg	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% 272mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Toasted Oat Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Toasted Oat Bran Bread:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 3.4 times more Vitamin B1, 5.5 times more Vitamin B2 and 8.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oat Bran Bread provide similar amounts of Vitamin B9 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Toasted Oat Bran Bread:

• 7 ounces of Boiled California Red Kidney Beans have 2.3 times more Copper, 1.4 times more Magnesium and 3.4 times more Potassium than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2.4 times more Manganese, 27.5 times more Selenium and 96.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oat Bran Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Fiber than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2.1 times more Energy, 53.3 times more Fat, 54.7 times more Saturated Fat, 3.6 times more Omega 3, 87.4 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oat Bran Bread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6