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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Toasted Oat Bran Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 514kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	89% 116g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	25.6% 9.72g	130% 49.4g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.4% 0.68mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	60.4% 0.79mg	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	34.2% 137μg	195% 780μg	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	0% 0mg	9.92% 8.93mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	220% 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	85% 6.8mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	96% 2.2mg	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	33% 230mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	51% 768mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toasted Oat Bran Bread have 1.4 times more Vitamin B2 and 2.3 times more Vitamin B3 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 6.8 times more Vitamin B5, 9.9 times more Vitamin B6, 5.7 times more Vitamin B9 and more Vitamin C than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• Both Toasted Oat Bran Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Oat Bran Bread have 10.3 times more Selenium and 29.8 times more Sodium than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.8 times more Calcium, 7.8 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 10.9 times more Potassium and 2.5 times more Zinc than Toasted Oat Bran Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Oat Bran Bread have 10.7 times more Fat, 11.8 times more Saturated Fat and 18 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.3 times more Energy, 1.3 times more Omega 3, 1.3 times more Carbohydrate, 5.1 times more Fiber and 2.2 times more Protein than Toasted Oat Bran Bread.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6