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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	17.4% 504kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	69.6% 90g	151% 196g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	53% 0.64mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	11% 111mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	7.2% 266g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled 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 Boiled 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 Boiled Red Kidney Beans vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Boiled Red Kidney Beans have 1.4 times more Vitamin B6 and 42 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 3.3 times more Vitamin B1, 4.2 times more Vitamin B2, 8.3 times more Vitamin B3 and 2.4 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Boiled Red Kidney Beans have 2.4 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium and 1.4 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 5.1 times more Calcium, 18.3 times more Selenium and 245 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.7 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 2.1 times more Energy, 6.7 times more Fat, 9.7 times more Saturated Fat, 13.3 times more Omega 6, 2.2 times more Carbohydrate and 17.7 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Omega 3 and Protein per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6