Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	42.8% 1240kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	355% 461g	130g per day for Men 19-50 years
Sugars	NA	46% 33.4g	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	11% 7.9g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	245% 93g	134% 51g	38g per day for Men 19-50 years
Protein	163% 91g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	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	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	388% 5.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	28.5% 0.37mg	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	37.5% 150μg	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	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	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	66% 660mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	97% 0.87mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	76.5% 1.76mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	294% 4410mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	18% 669g	12% 439g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 kilogram of Boiled California Red Kidney Beans has 2.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 4 times more Vitamin B1, 8.1 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled California Red Kidney Beans.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 1 kilogram of Boiled California Red Kidney Beans has 3.3 times more Copper, 4.4 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 6.3 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 2.4 times more Calcium and 110.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Iron per one kilogram.
• 1 kilogram of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 2.1 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 1 kg of Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 1.9 times more Energy, 49.7 times more Fat, 69.8 times more Saturated Fat, 24.8 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3