Comparing Nutrients in 500 calories Oat Bran BreadVS California Red Kidney Beans

Weight per 500 calories

Oat Bran Bread

212g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 1.4 times more energy per unit of mass than Oat Bran Bread, which is high in comparison to other foods. Oat Bran Bread having above average energy density.

Which food has more nutrients per 500 calories - Oat Bran Bread or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Oat Bran Bread

17%

16%

67%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Oat Bran Breadvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.6%9.32g

Fat

0.39%0.38g

9.32 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.6%1.48g

Saturated Fat

0.17%0.055g

1.48 gvs0.055 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.6%0.22g

Omega 3

7.95%0.13g

0.22 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20%3.37g

Omega 6

0.48%0.082g

3.37 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65%84.3g

Carbohydrate

69.7%91g

84.3 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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22.5%16.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

99%37.7g

9.53 gvs37.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.3%22g

Protein

66%37g

22 gvs37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oat Bran Breadvs California Red Kidney Beans

0.47%4.24μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.24 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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89%1.07mg

Vitamin B1

66.8%0.8mg

Thiamine

1.07 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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56.4%0.73mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.73 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64%10.2mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

10.2 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.6%1.23mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

1.23 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.15mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.15 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43%172μg

Vitamin B9

149%597μg

Folates and Folic Acid

172 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.2%0.93mg

Vitamin E

Tocopherols and Tocotrienols

0.93 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.1%2.54μg

Vitamin K

Phytomenadione or phylloquinone

2.54 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oat Bran Breadvs California Red Kidney Beans

13.8%138mg

Calcium

29.5%295mg

138 mgvs295 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31.8%0.29mg

Copper

185%1.67mg

0.29 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82.6%6.6mg

Iron

177%14mg

6.6 mgvs14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.7%74mg

Magnesium

57.7%242mg

74 mgvs242 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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71.8%1.65mg

Manganese

66%1.5mg

1.65 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.7%299mg

Phosphorus

87.7%614mg

299 mgvs614 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.16%311mg

Potassium

66.4%2258mg

311 mgvs2258 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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116%63.6μg

Selenium

8.8%4.85μg

63.6 μgvs4.85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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50%748mg

Sodium

1.1%16.7mg

748 mgvs16.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.9mg

Zinc

35%3.86mg

1.9 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g

Water

0.48%18g

93 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oat Bran Bread vs California Red Kidney Beans:

Oat Bran Bread has 1.3 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.9 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Oat Bran Bread.
Both Oat Bran Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Oat Bran Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bread vs California Red Kidney Beans:

Oat Bran Bread has 13.1 times more Selenium and 44.9 times more Sodium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.1 times more Calcium, 5.8 times more Copper, 2.1 times more Iron, 3.3 times more Magnesium, 2.1 times more Phosphorus, 7.2 times more Potassium and 2 times more Zinc than Oat Bran Bread.
Both Oat Bran Bread and Raw California Red Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Oat Bran Bread has 24.6 times more Fat, 1.7 times more Omega 3 and 41.2 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4 times more Fiber and 1.7 times more Protein than Oat Bran Bread.
Both Oat Bran Bread and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Oat Bran Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oat Bran BreadVS Toasted Oat Bran BreadCalifornia Red Kidney BeansVS Toasted Oat Bran BreadOat Bran BreadVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Oat Bran BreadVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Oat Bran Bread or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: