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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	8.7% 252kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 Red Kidney Beans VS Toasted Oat Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled 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 Red Kidney Beans vs Toasted Oat Bran Bread:

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9 and 6.5 times more Vitamin K than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2.8 times more Vitamin B1, 5.9 times more Vitamin B2, 8.3 times more Vitamin B3 and 16 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin K
• Both Boiled 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 Red Kidney Beans vs Toasted Oat Bran Bread:

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Copper, 1.3 times more Magnesium, 1.2 times more Phosphorus and 3.3 times more Potassium than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2.5 times more Calcium, 1.6 times more Manganese, 27.5 times more Selenium and 193.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Toasted Oat Bran Bread contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Omega 3 and 1.5 times more Fiber than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2 times more Energy, 9.6 times more Fat, 10.6 times more Saturated Fat, 16.3 times more Omega 6, 1.9 times more Carbohydrate, 26.4 times more Sugars and 1.3 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6