Comparing Nutrients in 14 ounces White Gluten-Free Bread made with tapioca starch and brown rice flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	40.8% 1183kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	183% 237g	130g per day for Men 19-50 years
Sugars	62% 45g	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	8.43% 6.1g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	260% 99g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	19% 75.4μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.6% 6.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.4% 234mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	26.3% 2.1mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	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	39.7% 278mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: White Gluten-Free Bread made with tapioca starch and brown rice flour VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of White Gluten-Free Bread made with tapioca starch and brown rice flour versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour vs California Red Kidney Beans:

• 14 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 1.2 times more Vitamin B2 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.9 times more Vitamin B1, 1.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 20.7 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 14 ounces for White Gluten-Free Bread made with tapioca starch and brown rice flour vs California Red Kidney Beans:

• 14 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 3.4 times more Selenium and 46.8 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 3.3 times more Calcium, 20.8 times more Copper, 17.6 times more Iron, 6.4 times more Magnesium, 2.3 times more Manganese, 5.8 times more Phosphorus, 13.9 times more Potassium and 5 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Gluten-Free Bread made with tapioca starch and brown rice flour have 32.1 times more Fat, 6.2 times more Omega 3 and 26.4 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 4.5 times more Fiber and 4.5 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6