Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Boiled Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	87% 1.4g	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	329% 427g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	60% 43.4g	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	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	168% 64g	158% 60g	38g per day for Men 19-50 years
Protein	155% 86.7g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Commercial Whole-wheat 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	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	165% 2.15mg	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	105% 420μg	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	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	35% 350mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	252% 2.27mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	945% 21.7mg	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	303% 2120mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	18% 669g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Commercial Whole-wheat Bread:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B9 and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 7.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 88.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Commercially Prepared Whole-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 Commercial Whole-wheat Bread:

• Boiled All Types Kidney Beans have 1.6 times more Potassium and 1.7 times more Water than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4.6 times more Calcium, 1.8 times more Magnesium, 5.1 times more Manganese, 1.5 times more Phosphorus, 23.4 times more Selenium, 455 times more Sodium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercially Prepared Whole-wheat Bread have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.2 times more Omega 3 than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 2 times more Energy, 7 times more Fat, 9.9 times more Saturated Fat, 13.4 times more Omega 6, 1.9 times more Carbohydrate, 13.6 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercially Prepared Whole-wheat Bread have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.