Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	42.8% 1240kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	418% 544g	130g per day for Men 19-50 years
Sugars	NA	NA	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	245% 93g	NA	38g per day for Men 19-50 years
Protein	163% 91g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	346% 4.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	245% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	48.5% 0.63mg	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	185% 740μg	238% 950μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	66% 660mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	153% 1.38mg	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	373% 30mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	183% 4.2mg	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	196% 1370mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	251% 3760mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	18% 669g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bread, white, commercially prepared, toasted, low sodium no salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 1 kilogram of Boiled California Red Kidney Beans has 1.7 times more Vitamin B6 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt contains 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 7.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Bread, white, commercially prepared, toasted, low sodium no salt:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Bread, white, commercially prepared, toasted, low sodium no salt.
• While 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt contains 1.8 times more Calcium, 1.3 times more Manganese and 94 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared, toasted, low sodium no salt contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt contains 2.4 times more Energy, 44.4 times more Fat, 63.7 times more Saturated Fat, 39 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared, toasted, low sodium no salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6