Comparing Nutrients in 7 ounces Toasted Oatmeal Bread VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Toasted Oatmeal Bread	Canned Kidney Beans	Recommended Dietary Allowance
Energy	20% 579kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.46g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	22% 28.8g	130g per day for Men 19-50 years
Sugars	24% 17.5g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.57% 0.48mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	11.3% 0.15mg	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	26.3% 105μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	2.65% 2.4mg	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	7% 1.05mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	29.8% 0.27mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	14.5% 0.33mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	1.67% 62g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Canned Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Oatmeal Bread vs Canned Kidney Beans:

• 7 ounces of Toasted Oatmeal Bread have 3 times more Vitamin B1, 4.6 times more Vitamin B2, 7.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 26.5 times more Vitamin E than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 2.4 times more Vitamin K than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Canned Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Toasted Oatmeal Bread have insufficient amounts of Vitamin K
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin E
• Both Toasted Oatmeal Bread as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Oatmeal Bread vs Canned Kidney Beans:

• 7 ounces of Toasted Oatmeal Bread have 2.1 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 6.1 times more Manganese, 1.5 times more Phosphorus, 29.7 times more Selenium, 1.6 times more Sodium and 2.4 times more Zinc than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.5 times more Potassium and 2.5 times more Water than Toasted Oatmeal Bread.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Oatmeal Bread have 3.5 times more Energy, 8 times more Fat, 5.4 times more Saturated Fat, 1.3 times more Omega 3, 16.4 times more Omega 6, 3.6 times more Carbohydrate, 4.8 times more Sugars and 1.8 times more Protein than Canned Kidney Beans.
• Both Toasted Oatmeal Bread and Canned Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6