Comparing Nutrients in 1 kilogram Red Kidney Beans VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Italian Bread	15%	10%	75%

Macro Nutrients

	Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Energy	116% 3370kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	370% 481g	130g per day for Men 19-50 years
Sugars	29% 21g	64.7% 47g	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	13% 9.3g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	400% 152g	55.3% 21g	38g per day for Men 19-50 years
Protein	402% 225g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	485% 5.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	284% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	80% 1.04mg	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	255% 1020μg	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	14% 2.1mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Italian Bread	Recommended Dietary Allowance
Calcium	83% 830mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	134% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	213% 4.9mg	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	580% 4060mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	412% 6180mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	3.18% 118g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Italian Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Italian Bread:

• 1 kilogram of Red Kidney Beans has 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Italian Bread.
• While 1 kg of Italian Bread contains 1.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Italian Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Italian Bread have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Italian Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Italian Bread:

• 1 kilogram of Red Kidney Beans has 5.8 times more Copper, 1.9 times more Iron, 5.3 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 11 times more Potassium and 3.5 times more Zinc than Italian Bread.
• While 1 kg of Italian Bread contains 1.3 times more Calcium, 5.4 times more Selenium and 51.5 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.3 times more Energy, 2.6 times more Omega 3, 1.3 times more Carbohydrate, 7.2 times more Fiber and 2.4 times more Protein than Italian Bread.
• While 1 kg of Italian Bread contains 2.6 times more Fat, 5.1 times more Omega 6 and 2.2 times more Sugars than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6