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

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	32.6% 945kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	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	134% 174g	68.4% 89g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	14.8% 10.7g	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	% 5.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	96% 36.5g	97% 37g	38g per day for Men 19-50 years
Protein	75.6% 42.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	White 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	169% 2.02mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	126% 504μg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	271% 2715mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	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	243% 19.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	58.4% 409mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	126% 1897mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.77mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.25% 157g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of White Wheat Bread versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of White Wheat Bread have 4 times more Vitamin B1, 4.1 times more Vitamin B2, 8.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.3 times more Vitamin B6 than White Wheat Bread.
• Both White Wheat Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Wheat Bread vs Boiled California Red Kidney Beans:

• 14 ounces of White Wheat Bread have 10.4 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 13.4 times more Selenium and 119.5 times more Sodium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.9 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 3.3 times more Potassium than White Wheat Bread.
• Both White Wheat Bread and Boiled California Red Kidney Beans contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Wheat Bread have 1.9 times more Energy, 23.9 times more Fat, 2.6 times more Omega 3, 44 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both White Wheat Bread and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6