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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.44% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	10.6% 7.7g	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	19.5% 7.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.6% 0.073mg	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	20.3% 81μg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Oat Bran Bread	Recommended Dietary Allowance
Calcium	2.8% 28mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	15% 0.14mg	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	36.8% 2.94mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	34% 0.78mg	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	20.3% 142mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Oat Bran Bread per 100 g

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

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

• 100 grams of Boiled Red Kidney Beans have 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 7 times more Vitamin K than Oat Bran Bread.
• While 100 g of Oat Bran Bread contain 3.2 times more Vitamin B1, 6 times more Vitamin B2, 8.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 14.7 times more Vitamin E than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Oat Bran Bread have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 1.8 times more Copper, 1.3 times more Magnesium, 2.7 times more Potassium and 1.2 times more Zinc than Oat Bran Bread.
• While 100 g of Oat Bran Bread contain 2.3 times more Calcium, 1.6 times more Manganese, 25 times more Selenium and 176.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oat Bran Bread contain similar levels of Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.6 times more Omega 3 and 1.6 times more Fiber than Oat Bran Bread.
• While 100 g of Oat Bran Bread contain 1.9 times more Energy, 8.8 times more Fat, 9.7 times more Saturated Fat, 14.9 times more Omega 6, 1.7 times more Carbohydrate and 24.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oat Bran Bread offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6