Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Boiled Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.4% 504kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	144% 187g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	84.6% 32g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	87.3% 1.14mg	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	129% 516μg	69.5% 278μg	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	5.3% 4.76mg	0.44% 0.4mg	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	0.79% 0.12mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	14% 139mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	135% 1.2mg	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	110% 8.8mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	380% 8.74mg	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	78.2% 548mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	7.2% 266g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Toasted Multi-grain Bread:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B9, 12 times more Vitamin C and 5.6 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 7.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 13.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Toasted Multi-grain Bread:

• Boiled All Types Kidney Beans have 1.6 times more Potassium and 2.1 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.2 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 32.5 times more Selenium, 414 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Multi-grain Bread with Whole-grain have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 2.3 times more Energy, 9.2 times more Fat, 13 times more Saturated Fat, 1.3 times more Omega 3, 16.8 times more Omega 6, 2.1 times more Carbohydrate, 21.7 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.