Comparing Nutrients in 100 grams Boiled Kidney Beans VS Toasted Oat Bran Bread

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.93% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	7.13% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	11.7% 8.46g	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	17% 6.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	3.08% 0.04mg	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	32.5% 130μg	17.3% 69μg	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	1.33% 1.2mg	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	0.2% 0.03mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	3.5% 35mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	14.2% 0.13mg	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	27.8% 2.22mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	33% 0.76mg	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	19.7% 138mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	26% 387mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.04% 38.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Toasted Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 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 All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Toasted Oat Bran Bread:

• Boiled All Types Kidney Beans have 1.7 times more Copper, 1.2 times more Magnesium, 3.3 times more Potassium and 1.7 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 30 times more Selenium and 387 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Oat Bran Bread have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 and 1.3 times more Fiber than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2 times more Energy, 9.6 times more Fat, 10.5 times more Saturated Fat, 16.2 times more Omega 6, 1.9 times more Carbohydrate, 26.4 times more Sugars and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.