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

Macros Ratio

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

Macro Nutrients

	French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	37.2% 1080kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	183% 237g	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	260% 99g	38g per day for Men 19-50 years
Protein	76% 42.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	French Bread	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.6% 206mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	206% 114μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	159% 2389mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.54% 131g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• French or Vienna Bread includes Sourdough have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B5, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Raw 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 California Red Kidney Beans:

• French or Vienna Bread includes Sourdough have 8.9 times more Selenium and 54.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium, 7.2 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 12.7 times more Potassium and 2.5 times more Zinc than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 14 ounces:

• French or Vienna Bread includes Sourdough have 9.7 times more Fat, 14.7 times more Saturated Fat and 14.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 11.3 times more Fiber and 2.3 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both French or Vienna Bread includes Sourdough as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.