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

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Royal Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	45% 1306kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	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	178% 232g	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	180% 101g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Royal 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	129% 1.55mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	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% 1.57mg	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	390% 1560μg	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

	Royal Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	52% 520mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	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	432% 34.5mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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% 1611mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	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	3.44% 51.6mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	3.9% 145g	3700g per day for Men 19-50 years

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

• 14 ounces of Royal 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 1.4 times more Vitamin B1 and 2.3 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Raw Royal 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 Royal Red Kidney Beans vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Royal Red Kidney Beans have 9.9 times more Copper, 2.4 times more Iron, 6 times more Magnesium, 2.1 times more Manganese, 4.1 times more Phosphorus, 10.7 times more Potassium and 3.6 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 37.7 times more Sodium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Royal Red Kidney Beans have 1.2 times more Energy, 9.2 times more Fiber and 2.9 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 7.4 times more Fat, 10.7 times more Saturated Fat and 14.7 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6