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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Energy	17% 492kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	132% 172g	130g per day for Men 19-50 years
Sugars	NA	35% 25.4g	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	13.4% 9.72g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	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	42.7% 0.51mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	80.3% 1.04mg	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	73.4% 294μg	74.4% 298μg	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	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Calcium	26% 262mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	124% 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	148% 12mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	349% 8.04mg	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	77.7% 544mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	7.18% 266g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Multi-grain Bread contain 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 7.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Multi-grain Bread provide similar amounts of Vitamin B9 per 14 ounces.
• Both Boiled California Red Kidney Beans as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled California Red Kidney Beans have 1.8 times more Potassium than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 1.6 times more Calcium, 1.6 times more Magnesium, 6.4 times more Manganese, 1.7 times more Phosphorus, 27.4 times more Selenium, 95.3 times more Sodium and 2 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Multi-grain Bread contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.3 times more Fiber than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 2.1 times more Energy, 47 times more Fat, 62.3 times more Saturated Fat, 6.4 times more Omega 3, 83.4 times more Omega 6, 1.9 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6