Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	114% 3300kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	41.8% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	312% 405g	130g per day for Men 19-50 years
Sugars	NA	31.6% 23g	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	316% 120g	38g per day for Men 19-50 years
Protein	435% 244g	163% 91g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rye Reduced-calorie 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	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	59.2% 0.77mg	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	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	195% 1950mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	148% 1.33mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	197% 4.53mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	12.4% 460g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 11.3 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 2.6 times more Calcium, 8.3 times more Copper, 3 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Phosphorus, 15.2 times more Potassium and 3.9 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.7 times more Selenium, 46.6 times more Sodium and 3.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 1.6 times more Energy, 2 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 11.6 times more Fat, 10.2 times more Saturated Fat and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.