Comparing Nutrients in 14 ounces Bread, white, commercially prepared (includes soft bread crumbs) VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	36.4% 1056kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	69.6% 90g	130g per day for Men 19-50 years
Sugars	31% 22.5g	1.75% 1.27g	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	13.3% 9.64g	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	% 6.23g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	67% 25.4g	38g per day for Men 19-50 years
Protein	62.7% 35g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled 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	176% 2.1mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	36.6% 0.48mg	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	110% 441μg	129% 516μg	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	5.82% 0.87mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	57% 572mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	4.85% 194μg	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	179% 14.3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	74.2% 1.7mg	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	55.6% 389mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.9% 145g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) vs Boiled Kidney Beans:

• Bread, white, commercially prepared (includes soft bread crumbs) have 3.3 times more Vitamin B1, 4.2 times more Vitamin B2, 8.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 7.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B6, more Vitamin C and 42 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 14 oz.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, white, commercially prepared (includes soft bread crumbs) vs Boiled Kidney Beans:

• Bread, white, commercially prepared (includes soft bread crumbs) have 4.1 times more Calcium, 1.6 times more Iron, 1.2 times more Manganese, 20 times more Selenium and 490 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium, 1.4 times more Zinc and 1.8 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared (includes soft bread crumbs) have 2.1 times more Energy, 6.7 times more Fat, 9.6 times more Saturated Fat, 13.2 times more Omega 6, 2.2 times more Carbohydrate and 17.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Protein per 14 oz.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.