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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	46% 1338kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	130% 170g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	62.7% 24g	38g per day for Men 19-50 years
Protein	160% 89.4g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	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	5.56% 0.83mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	33% 329mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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% 1611mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	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	3.18% 47.6mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	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: Red Kidney Beans VS Commercial Whole-wheat Bread per 14 oz

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

• 14 ounces of Red Kidney Beans have 1.5 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 2.1 times more Vitamin B3, 12.7 times more Vitamin E and 1.4 times more Vitamin K than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw 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 Red Kidney Beans vs Commercial Whole-wheat Bread:

• 14 ounces of Red Kidney Beans have 3.1 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 5.4 times more Potassium and 1.6 times more Zinc than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 1.9 times more Calcium, 2 times more Manganese, 8 times more Selenium and 37.9 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.3 times more Energy, 2.6 times more Omega 3, 1.4 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 3.3 times more Fat, 4.7 times more Saturated Fat, 6.3 times more Omega 6 and 2.1 times more Sugars than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6