Comparing Nutrients in 14 ounces Multi-grain Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Multi-grain Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	36.3% 1052kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	51% 0.81g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	187% 243g	130g per day for Men 19-50 years
Sugars	35% 25.4g	11.5% 8.33g	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	13.4% 9.72g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	159% 60.3g	38g per day for Men 19-50 years
Protein	95% 53g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	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	92% 1.1mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	74.4% 298μg	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	0.44% 0.4mg	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	9.8% 1.47mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 409mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	124% 9.92mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	192% 4.4mg	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	129% 905mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.96% 147g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Multi-grain Bread versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Red Kidney Beans:

• 14 ounces of Multi-grain Bread have 1.9 times more Vitamin B3 and 1.8 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.3 times more Vitamin B9, 45 times more Vitamin C and 4 times more Vitamin K than Multi-grain Bread.
• 14 ounces of Multi-grain Bread have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Multi-grain Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Multi-grain Bread vs Red Kidney Beans:

• 14 ounces of Multi-grain Bread have 1.2 times more Calcium, 1.8 times more Manganese, 10.3 times more Selenium and 31.8 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.5 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.9 times more Potassium and 1.6 times more Zinc than Multi-grain Bread.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multi-grain Bread have 4 times more Fat, 5.7 times more Saturated Fat, 7.3 times more Omega 6 and 3 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate, 2.1 times more Fiber and 1.7 times more Protein than Multi-grain Bread.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6