Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Boiled Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	312% 405g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	31.6% 23g	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	168% 64g	316% 120g	38g per day for Men 19-50 years
Protein	155% 86.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Rye Reduced-calorie Bread	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	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	59.2% 0.77mg	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	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	35% 350mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	148% 1.33mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	197% 4.53mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	18% 669g	12.4% 460g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Rye Reduced-calorie Bread:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B6, 2.2 times more Vitamin B9, 3 times more Vitamin C and 14 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.3 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 9.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Rye Reduced-calorie Bread:

• Boiled All Types Kidney Beans have 1.6 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 4.1 times more Potassium, 1.5 times more Zinc and 1.5 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.2 times more Calcium, 1.4 times more Iron, 25.4 times more Selenium and 513 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4.1 times more Omega 3 than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 1.6 times more Energy, 5.8 times more Fat, 5 times more Saturated Fat, 6.6 times more Omega 6, 1.8 times more Carbohydrate, 7.2 times more Sugars and 1.9 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.