Comparing Nutrients in 100 grams Oat Bran Reduced-calorie Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.93% 201kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.57g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	46% 59.8g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	NA	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	31.6% 12g	65.5% 25g	38g per day for Men 19-50 years
Protein	14.3% 8g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	30.5% 0.4mg	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	20.3% 81μg	99% 394μg	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	0% 0mg	5% 4.5mg	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	1.87% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.7% 57mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	122% 1.1mg	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	39.4% 3.15mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	43.5% 1mg	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% 139mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oat Bran Reduced-calorie Bread vs California Red Kidney Beans:

• Oat Bran Reduced-calorie Bread has 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 g.
• Both Oat Bran Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oat Bran Reduced-calorie Bread vs California Red Kidney Beans:

• Oat Bran Reduced-calorie Bread has 6.4 times more Selenium, 41.7 times more Sodium and 3.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Calcium, 3.8 times more Copper, 3 times more Iron, 2.9 times more Magnesium, 2.9 times more Phosphorus, 14.6 times more Potassium and 2.4 times more Zinc than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread and Raw California Red Kidney Beans have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oat Bran Reduced-calorie Bread has 12.8 times more Fat, 12.4 times more Saturated Fat, 1.2 times more Omega 3 and 29 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Energy, 1.4 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Oat Bran Reduced-calorie Bread.
• Both Oat Bran Reduced-calorie Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.