Comparing Nutrients in 1 kilogram French Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	French Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	94% 2720kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	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	399% 519g	175% 228g	130g per day for Men 19-50 years
Sugars	63.7% 46.2g	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	7.03% 5.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	168% 64g	38g per day for Men 19-50 years
Protein	192% 108g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	French 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	592% 7.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	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	308% 1230μg	325% 1300μg	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	0% 0mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	52% 520mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	489% 39mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	150% 1050mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	520% 286μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	401% 6020mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	8.9% 330g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of French Bread vs Boiled Kidney Beans:

• French or Vienna Bread includes Sourdough have 4.4 times more Vitamin B1, 7.4 times more Vitamin B2, 8.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 12 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for French Bread vs Boiled Kidney Beans:

• French or Vienna Bread includes Sourdough have 1.5 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 26 times more Selenium and 602 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 3.5 times more Potassium and 2 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Boiled All Types Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• French or Vienna Bread includes Sourdough have 2.1 times more Energy, 4.8 times more Fat, 7.2 times more Saturated Fat, 7.3 times more Omega 6, 2.3 times more Carbohydrate, 14.4 times more Sugars and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 and 2.9 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.