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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	8.5% 246kcal	20% 579kcal	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	4.74% 1.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	20.3% 3.46g	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	80.4% 105g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toasted 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	21.3% 0.26mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.2% 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	36.7% 147μg	26.3% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0.66% 0.6mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	13% 131mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	50% 0.45mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	88% 2.03mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	1.67% 62g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Toasted Oatmeal 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 Oatmeal Bread:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Toasted Oatmeal Bread.
• While 7 oz of Toasted Oatmeal Bread contain 2.7 times more Vitamin B1, 3.8 times more Vitamin B2 and 5.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oatmeal Bread provide similar amounts of Vitamin B5 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Toasted Oatmeal 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 Oatmeal Bread:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Copper and 2.7 times more Potassium than Toasted Oatmeal Bread.
• While 7 oz of Toasted Oatmeal Bread contain 3.2 times more Manganese, 22.3 times more Selenium, 121.5 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oatmeal Bread contain similar levels of Calcium, Iron, Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Fiber than Toasted Oatmeal Bread.
• While 7 oz of Toasted Oatmeal Bread contain 2.4 times more Energy, 53.3 times more Fat, 54.6 times more Saturated Fat, 3.4 times more Omega 3, 87.1 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Oatmeal Bread offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6