Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	17% 492kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	141% 183g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	11.3% 0.15mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	26% 262mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	38.4% 0.35mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	30.4% 0.7mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	7.18% 266g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 14 ounces of Boiled California Red Kidney Beans have 2.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4 times more Vitamin B1, 8.1 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled California Red Kidney Beans.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 14 ounces of Boiled California Red Kidney Beans have 3.3 times more Copper, 4.4 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 6.3 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 2.4 times more Calcium and 110.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Iron per 14 ounces.
• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.1 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.9 times more Energy, 49.7 times more Fat, 69.8 times more Saturated Fat, 24.8 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3