Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Boiled California Red Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Energy	4.28% 124kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	NA	11.2% 8.14g	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	24.5% 9.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	5.23% 0.068mg	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	18.5% 74μg	15.5% 62μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	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	NA	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oatmeal Bread	Recommended Dietary Allowance
Calcium	6.6% 66mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	23.2% 0.21mg	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	37.3% 2.98mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	41% 0.94mg	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	19.6% 137mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.99% 36.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oatmeal Bread per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Oatmeal Bread:

• 100 grams of Boiled California Red Kidney Beans have 1.5 times more Vitamin B6 than Oatmeal Bread.
• While 100 g of Oatmeal Bread contain 3.1 times more Vitamin B1, 3.9 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oatmeal Bread provide similar amounts of Vitamin B9 per 100 grams.
• Both Boiled California Red Kidney Beans as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Oatmeal Bread:

• 100 grams of Boiled California Red Kidney Beans have 1.4 times more Copper, 1.3 times more Magnesium and 3 times more Potassium than Oatmeal Bread.
• While 100 g of Oatmeal Bread contain 3 times more Manganese, 20.5 times more Selenium and 111.8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oatmeal Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 2.3 times more Fiber than Oatmeal Bread.
• While 100 g of Oatmeal Bread contain 2.2 times more Energy, 48.9 times more Fat, 50.2 times more Saturated Fat, 3.1 times more Omega 3, 80.2 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oatmeal Bread offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6