Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	California Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	114% 3300kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	476% 619g	130g per day for Men 19-50 years
Sugars	NA	49.5% 36g	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	655% 249g	81.6% 31g	38g per day for Men 19-50 years
Protein	435% 244g	232% 130g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	336% 53.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	74% 0.96mg	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	985% 3940μg	350% 1400μg	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	50% 45mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	195% 1950mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	167% 1.5mg	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	1169% 94mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	249% 5.73mg	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	579% 4050mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	540% 297μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	480% 7200mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Toasted French or Vienna Bread:

• Raw California Red Kidney Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 22.5 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.7 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Toasted French or Vienna Bread:

• Raw California Red Kidney Beans have 4.1 times more Calcium, 7.3 times more Copper, 2.4 times more Iron, 5.2 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 10.6 times more Potassium and 2.4 times more Zinc than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 9.3 times more Selenium and 65.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 1.7 times more Omega 3, 8 times more Fiber and 1.9 times more Protein than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 8.6 times more Fat, 13.9 times more Saturated Fat and 14.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Toasted French or Vienna Sourdough Bread have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw California Red Kidney Beans as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.