Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	17% 492kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	33.3% 5.66g	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	151% 196g	130g per day for Men 19-50 years
Sugars	NA	31% 22.5g	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	13.3% 9.64g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	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	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	26.6% 0.35mg	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	110% 441μg	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% 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	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	26% 262mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.85% 194μg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	92% 2.13mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	7.18% 266g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bread, white, commercially prepared (includes soft bread crumbs) per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs):

• 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 4.1 times more Vitamin B1, 3.9 times more Vitamin B2, 8.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B6 per 14 ounces.
• Both Boiled California Red Kidney Beans as well as Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Boiled California Red Kidney Beans have 2.9 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 3.3 times more Potassium than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.2 times more Calcium, 1.7 times more Manganese, 18.3 times more Selenium and 122.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 3.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.1 times more Energy, 37 times more Fat, 49.9 times more Saturated Fat, 5.2 times more Omega 3, 71.3 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6