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

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Toasted Oatmeal Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 579kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.46g	2.66% 0.45g	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	94% 122g	130g per day for Men 19-50 years
Sugars	24% 17.5g	5.75% 4.17g	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	22.5% 8.53g	79.4% 30g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.57% 0.48mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	60.6% 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	26.3% 105μg	195% 782μg	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	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	7% 1.05mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	39% 272mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	1.67% 62g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Toasted Oatmeal Bread have 1.5 times more Vitamin B3 and 2.5 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B1, 3.2 times more Vitamin B5, 5.9 times more Vitamin B6, 7.4 times more Vitamin B9, 15 times more Vitamin C and 3.3 times more Vitamin K than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Toasted Oatmeal Bread have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Toasted Oatmeal Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Oatmeal Bread have 8.3 times more Selenium and 40.5 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.1 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 3 times more Phosphorus, 8.8 times more Potassium and 2.5 times more Zinc than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Red Kidney Beans contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Oatmeal Bread have 4.5 times more Fat, 5 times more Saturated Fat, 7.6 times more Omega 6 and 4.2 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.3 times more Omega 3, 3.5 times more Fiber and 2.4 times more Protein than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6