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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	114% 3300kcal	92% 2670kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	41.7% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	382% 496g	130g per day for Men 19-50 years
Sugars	NA	59.4% 43g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	435% 244g	146% 82g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	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	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	49.2% 0.64mg	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	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	195% 1950mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	140% 1.26mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	167% 3.83mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	411% 226μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	9.9% 367g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of California Red Kidney Beans has 2 times more Vitamin B5, 6.2 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 1.6 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Bread, white, commercially prepared, low sodium, no salt 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 Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of California Red Kidney Beans has 1.8 times more Calcium, 8.7 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 2.6 times more Manganese, 4.3 times more Phosphorus, 12.5 times more Potassium and 4.1 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 7.1 times more Selenium and 27.1 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.2 times more Energy, 2.4 times more Omega 3, 1.2 times more Carbohydrate, 10.8 times more Fiber and 3 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 14.4 times more Fat, 22.5 times more Saturated Fat and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6