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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Wheat Bread	28%	0%	72%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sprouted Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.7% 746kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	103% 134g	68.4% 89g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	97% 37g	38g per day for Men 19-50 years
Protein	93% 52.2g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Wheat 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	77% 0.92mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.25mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	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	0% 0μg	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	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	94% 7.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	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	100% 699mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	23% 786mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	125% 1881mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5.46% 202g	7.18% 266g	3700g per day for Men 19-50 years

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

• Sprouted Wheat Bread has 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4.3 times more Vitamin B3 and 1.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin B9 and more Vitamin C than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread 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 Sprouted Wheat Bread vs Boiled California Red Kidney Beans:

• Sprouted Wheat Bread has 1.4 times more Magnesium, 1.3 times more Phosphorus, 25 times more Selenium, 118.5 times more Sodium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Calcium, 1.4 times more Copper, 1.6 times more Iron, 2.1 times more Potassium and 1.3 times more Water than Sprouted Wheat Bread.

Comparison of macro-nutrients per 14 ounces:

• Sprouted Wheat Bread has 1.5 times more Energy, 1.5 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3 and 1.8 times more Fiber than Sprouted Wheat Bread.
• Both Sprouted Wheat Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.