Comparing Nutrients in 7 ounces California Red Kidney Beans VS Oatmeal Reduced-calorie Bread

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	22.6% 655kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	66% 86g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.87% 0.089mg	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	195% 782μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	38.7% 387mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	22% 0.2mg	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	232% 18.6mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	46.5% 1.07mg	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	115% 804mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	83% 45.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Oatmeal Reduced-calorie Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Oatmeal Reduced-calorie Bread:

• 7 ounces of California Red Kidney Beans have 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 8.8 times more Vitamin B6, 7.2 times more Vitamin B9 and 22.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 7 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Oatmeal Reduced-calorie Bread:

• 7 ounces of California Red Kidney Beans have 1.7 times more Calcium, 11.1 times more Copper, 4.1 times more Iron, 6.7 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 12 times more Potassium and 3.1 times more Zinc than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 7.2 times more Selenium and 35.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.6 times more Energy, 1.3 times more Omega 3, 1.4 times more Carbohydrate and 3.2 times more Protein than Oatmeal Reduced-calorie Bread.
• While 7 oz of Oatmeal Reduced-calorie Bread contain 14 times more Fat and 23.9 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6