Comparing Nutrients in 14 ounces California Red Kidney Beans VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	California Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	45% 1310kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	33.8% 5.74g	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% 170g	130g per day for Men 19-50 years
Sugars	NA	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	260% 99g	62.7% 24g	38g per day for Men 19-50 years
Protein	173% 97g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Commercial Whole-wheat 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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	65.6% 0.85mg	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	41.7% 167μg	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	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	77.4% 774mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Commercial Whole-wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Commercial Whole-wheat 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 Commercial Whole-wheat Bread:

• 14 ounces of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin C than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Commercially Prepared Whole-wheat Bread 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 Commercial Whole-wheat Bread:

• 14 ounces of California Red Kidney Beans have 1.2 times more Calcium, 4.8 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 5.9 times more Potassium and 1.4 times more Zinc than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 2.2 times more Manganese, 8 times more Selenium and 41.4 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.3 times more Energy, 1.4 times more Carbohydrate, 4.2 times more Fiber and 2 times more Protein than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 14 times more Fat, 20.1 times more Saturated Fat, 1.7 times more Omega 3 and 26.8 times more Omega 6 than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6