Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Boiled Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	43.8% 1270kcal	85.5% 2480kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	352% 458g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	48.7% 35.3g	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	14% 10g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	113% 43g	38g per day for Men 19-50 years
Protein	155% 86.7g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	313% 3.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	388% 5.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	56% 0.73mg	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	325% 1300μg	90% 360μg	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	13.3% 12mg	0% 0mg	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	2% 0.3mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	35% 350mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	83.3% 0.75mg	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	278% 22mg	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	91% 2.1mg	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	197% 1380mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	18% 669g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 2.3 times more Vitamin B1, 8.7 times more Vitamin B2, 4.8 times more Vitamin B3 and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 3.5 times more Magnesium, 2 times more Manganese, 2.7 times more Phosphorus, 5.4 times more Potassium, 2.8 times more Selenium, 2.1 times more Zinc and 1.6 times more Water than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 3.9 times more Calcium and 447 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 11.3 times more Omega 3, 1.5 times more Fiber and 2 times more Protein than White Gluten-free Bread made with rice flour, corn starch, and/or tapioca.
• While White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contains 2 times more Energy, 10.5 times more Fat, 13.4 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate and 11 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.