Comparing Nutrients in 14 ounces California Red Kidney Beans VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	45% 1310kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	31% 22.5g	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	13.3% 9.64g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	260% 99g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	173% 97g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	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	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	26.6% 0.35mg	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	110% 441μg	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% 0mg	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	5.82% 0.87mg	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	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	77.4% 774mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.85% 194μg	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	179% 14.3mg	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	92% 2.13mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Bread, white, commercially prepared (includes soft bread crumbs) per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of California Red Kidney Beans have 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of California Red Kidney Beans have 1.4 times more Calcium, 10.9 times more Copper, 2.6 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 11.8 times more Potassium and 3.4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 6.9 times more Selenium and 44.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.2 times more Energy, 1.2 times more Carbohydrate, 9.2 times more Fiber and 2.8 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 13.3 times more Fat, 19.4 times more Saturated Fat, 2 times more Omega 3 and 26.4 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6