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

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	36.4% 1056kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	183% 237g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	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	260% 99g	38g per day for Men 19-50 years
Protein	62.7% 35g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	176% 2.1mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	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	42.5% 2.13mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	110% 441μg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	57% 572mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	55.6% 389mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	159% 87.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	130% 1945mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	92% 10mg	11mg per day for Men 19-50 years
Water	3.9% 145g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs California Red Kidney Beans:

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 2.3 times more Vitamin B3 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 6.9 times more Selenium and 44.5 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 1.4 times more Calcium, 10.9 times more Copper, 2.6 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 11.8 times more Potassium and 3.4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have 13.3 times more Fat, 19.4 times more Saturated Fat, 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 9.2 times more Fiber and 2.8 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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