Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cracked-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	89.7% 2600kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	145% 55g	168% 64g	38g per day for Men 19-50 years
Protein	155% 87g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	92% 1.2mg	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	153% 610μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	240% 2.16mg	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	351% 28mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	187% 4.3mg	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	219% 1530mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.68% 358g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Boiled Kidney Beans:

• Cracked-wheat Bread has 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 6.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• Both Cracked-wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Boiled Kidney Beans:

• Cracked-wheat Bread has 1.2 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 3.2 times more Manganese, 23 times more Selenium, 538 times more Sodium and 1.2 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Potassium and 1.9 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cracked-wheat Bread has 2 times more Energy, 7.8 times more Fat, 12.5 times more Saturated Fat, 6 times more Omega 6 and 2.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Omega 3 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 kg.
• Both Cracked-wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.