Comparing Nutrients in 14 ounces French Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	French Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	37.2% 1080kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	68.4% 89g	130g per day for Men 19-50 years
Sugars	25.3% 18.3g	NA	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	2.8% 2.02g	NA	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	97% 37g	38g per day for Men 19-50 years
Protein	76% 42.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	French Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.8mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	31.8% 0.41mg	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	122% 488μg	73.4% 294μg	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	0% 0mg	5.3% 4.76mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	127% 1.15mg	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	194% 15.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	55% 1.26mg	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	59.5% 417mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	206% 114μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	159% 2389mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.54% 131g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of French Bread vs Boiled California Red Kidney Beans:

• French or Vienna Bread includes Sourdough have 5.5 times more Vitamin B1, 6.9 times more Vitamin B2, 8.9 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both French or Vienna Bread includes Sourdough as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for French Bread vs Boiled California Red Kidney Beans:

• French or Vienna Bread includes Sourdough have 1.3 times more Iron, 1.8 times more Manganese, 23.8 times more Selenium, 150.5 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium, 1.9 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus, 3.6 times more Potassium and 2 times more Water than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 14 ounces:

• French or Vienna Bread includes Sourdough have 2.2 times more Energy, 26.9 times more Fat, 37.8 times more Saturated Fat, 2 times more Omega 3, 39.5 times more Omega 6 and 2.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.2 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled California Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both French or Vienna Bread includes Sourdough as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.