Comparing Nutrients in 14 ounces Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	46% 1338kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	141% 183g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	159% 60.3g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	160% 89.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	11.3% 0.15mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	33% 329mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	38.4% 0.35mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	30.4% 0.7mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 14 ounces of Red Kidney Beans have 10.7 times more Vitamin B6 and 26.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 2.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread provide similar amounts of Vitamin B1 per 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 14 ounces of Red Kidney Beans have 8 times more Copper, 2.1 times more Iron, 12.5 times more Magnesium, 6.3 times more Manganese, 7.4 times more Phosphorus, 20.6 times more Potassium, 8 times more Selenium and 5.9 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.9 times more Calcium and 36.8 times more Sodium than Raw Red Kidney Beans.
• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.4 times more Energy, 23.9 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 5.9 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 14 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4.2 times more Fat, 6.3 times more Saturated Fat, 2.2 times more Omega 6 and 1.6 times more Sugars than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3