Comparing Nutrients in 14 ounces California Red Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	45% 1310kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	260% 99g	125% 47.6g	38g per day for Men 19-50 years
Protein	173% 97g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rye Reduced-calorie 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	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	23.5% 0.31mg	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	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	1.76% 1.6mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	77.4% 774mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	58.7% 0.53mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	78% 1.8mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	136% 2036mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.93% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 11.3 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 2.6 times more Calcium, 8.3 times more Copper, 3 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Phosphorus, 15.2 times more Potassium and 3.9 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.7 times more Selenium, 46.6 times more Sodium and 3.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.6 times more Energy, 2 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 11.6 times more Fat, 10.2 times more Saturated Fat and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.