Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Boiled Kidney Beans	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	364% 473g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	70% 50.8g	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	139% 53g	38g per day for Men 19-50 years
Protein	155% 86.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Toasted Rice Bran 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	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	416% 66.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	160% 2.08mg	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	198% 790μg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	35% 350mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	202% 1.82mg	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	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	661% 15.2mg	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	249% 1740mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	567% 312μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	195% 2920mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	125% 14mg	11mg per day for Men 19-50 years
Water	18% 669g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Toasted Rice Bran Bread:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 3.6 times more Vitamin B1, 5.1 times more Vitamin B2, 11.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 23.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Rice Bran Bread have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Toasted Rice Bran Bread:

• Boiled All Types Kidney Beans have 1.9 times more Potassium and 1.9 times more Water than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 2.1 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 28.4 times more Selenium, 292 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Rice Bran Bread have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.5 times more Omega 3 and 1.2 times more Fiber than Toasted Rice Bran Bread.
• While Toasted Rice Bran Bread contains 2.1 times more Energy, 10 times more Fat, 10.6 times more Saturated Fat, 16.6 times more Omega 6, 2.1 times more Carbohydrate and 15.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Toasted Rice Bran Bread have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Toasted Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.