Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Boiled Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	43.8% 1270kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	82.7% 80.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	393% 512g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	156% 113g	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	21.2% 15.4g	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	145% 55g	38g per day for Men 19-50 years
Protein	155% 86.7g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	88% 14mg	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	73% 0.95mg	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	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	35% 350mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	59% 0.53mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	191% 4.4mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	343% 5150mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18% 669g	9.1% 337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 4.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 53.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Boiled All Types Kidney Beans have 4.1 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 3.8 times more Potassium, 2 times more Zinc and 2 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.7 times more Calcium, 10 times more Selenium and 515 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.6 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 2.3 times more Energy, 16 times more Fat, 8.6 times more Saturated Fat, 3.1 times more Omega 3, 13.2 times more Omega 6, 2.2 times more Carbohydrate and 35.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Fiber per 1 kg.
• Both Boiled All Types Kidney Beans as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 1 kg.