Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bread	16%	15%	69%

Macro Nutrients

	Boiled Kidney Beans	Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	366% 475g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	79% 57.3g	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	32% 23.3g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	105% 40g	38g per day for Men 19-50 years
Protein	155% 86.7g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	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	343% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	85.4% 1.1mg	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	213% 850μg	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	2.22% 2mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bread	Recommended Dietary Allowance
Calcium	35% 350mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	164% 1.48mg	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	450% 36mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	446% 10.3mg	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	184% 1290mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	18% 669g	9.53% 353g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B9, 6 times more Vitamin C and 1.7 times more Vitamin K than Wheat Bread.
• While Wheat Bread contains 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 9.7 times more Vitamin B3, 3.7 times more Vitamin B5 and 6.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Wheat Bread have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Wheat 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 Bread:

• Boiled All Types Kidney Beans have 1.5 times more Copper, 2.9 times more Potassium and 1.9 times more Water than Wheat Bread.
• While Wheat Bread contains 3.6 times more Calcium, 1.6 times more Iron, 2.4 times more Manganese, 26.2 times more Selenium and 473 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Wheat Bread have similar amounts of Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.6 times more Fiber than Wheat Bread.
• While Wheat Bread contains 2.2 times more Energy, 9.1 times more Fat, 9.5 times more Saturated Fat, 13.4 times more Omega 6, 2.1 times more Carbohydrate and 17.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Wheat Bread have similar amounts of Omega 3 and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.