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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	California Red Kidney Beans	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	45% 1310kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	135% 176g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	173% 97g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White 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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	13% 0.17mg	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	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	2.2% 2mg	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	5.03% 0.75mg	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	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	77.4% 774mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	146% 1.3mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	67.5% 1.55mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS White Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 9.5 times more Vitamin B6, 4.1 times more Vitamin B9 and 9 times more Vitamin C than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 2.1 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 7 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 19.6 times more Potassium and 1.9 times more Zinc than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 6.8 times more Selenium and 43.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.6 times more Energy, 3 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 2.8 times more Protein than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 10 times more Fat and 9.8 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of White Reduced-calorie Bread provide inadequate amounts of Omega 3