Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Toasted Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	California Red Kidney Beans	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	114% 3300kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	364% 473g	130g per day for Men 19-50 years
Sugars	NA	70% 50.8g	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	139% 53g	38g per day for Men 19-50 years
Protein	435% 244g	173% 97g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Rice Bran 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	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	416% 66.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	160% 2.08mg	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	198% 790μg	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	0% 0mg	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	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	195% 1950mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	202% 1.82mg	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	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	661% 15.2mg	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	579% 4050mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	567% 312μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	195% 2920mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	125% 14mg	11mg per day for Men 19-50 years
Water	3.18% 118g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Toasted Rice Bran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Toasted Rice Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Toasted Rice Bran Bread:

• 1 kilogram of California Red Kidney Beans has 3 times more Vitamin B5, 1.9 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Toasted Rice Bran Bread.
• While 1 kg of Toasted Rice Bran Bread contains 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Rice Bran Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Rice Bran Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Toasted Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Toasted Rice Bran Bread:

• 1 kilogram of California Red Kidney Beans has 2.6 times more Calcium, 6 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 7 times more Potassium and 1.8 times more Zinc than Toasted Rice Bran Bread.
• While 1 kg of Toasted Rice Bran Bread contains 1.5 times more Manganese, 9.8 times more Selenium and 26.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Energy, 1.3 times more Carbohydrate, 4.7 times more Fiber and 2.5 times more Protein than Toasted Rice Bran Bread.
• While 1 kg of Toasted Rice Bran Bread contains 20 times more Fat, 21.4 times more Saturated Fat, 1.4 times more Omega 3 and 33.3 times more Omega 6 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6