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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	45% 1310kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	84.6% 32g	38g per day for Men 19-50 years
Protein	173% 97g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	California Red 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	175% 2.1mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	77.4% 774mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	3.37% 125g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9 and 45 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red 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 California Red Kidney Beans vs Toasted Multi-grain Bread:

• Raw California Red Kidney Beans have 1.8 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 6 times more Potassium and 1.4 times more Zinc than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.2 times more Manganese, 11.2 times more Selenium and 37.6 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate, 3.1 times more Fiber and 1.7 times more Protein than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 18.4 times more Fat, 26.3 times more Saturated Fat, 2.7 times more Omega 3 and 33.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 14 oz.
• Both Raw California Red Kidney Beans as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.