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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	California Red Kidney Beans	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	45% 1310kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	25.7% 4.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	130% 169g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	8.87% 6.43g	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	% 3.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	260% 99g	116% 44g	38g per day for Men 19-50 years
Protein	173% 97g	94% 53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Wheat 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	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	18.3% 0.24mg	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	90% 361μg	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	6.35% 0.95mg	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

	California Red Kidney Beans	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	77.4% 774mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	75.4% 0.68mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	209% 4.8mg	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	84.5% 591mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.25% 157g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 6.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 45 times more Vitamin C than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Wheat Reduced-calorie Bread 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 Wheat Reduced-calorie Bread:

• Raw California Red Kidney Beans have 6.4 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 2.7 times more Phosphorus, 9.9 times more Potassium and 1.9 times more Zinc than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 9.5 times more Selenium, 30.2 times more Sodium and 3.4 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Wheat Reduced-calorie Bread have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.5 times more Energy, 1.4 times more Carbohydrate, 2.2 times more Fiber and 1.8 times more Protein than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 11.7 times more Fat, 23.3 times more Saturated Fat and 20.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Wheat Reduced-calorie Bread have similar amounts of Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.