Comparing Nutrients in 1 kilogram French Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	94% 2720kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	460% 598g	130g per day for Men 19-50 years
Sugars	63.7% 46.2g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	192% 108g	435% 244g	56g per day for Men 19-50 years

Vitamins

	French Bread	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	52% 520mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	520% 286μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	401% 6020mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	8.9% 330g	3.18% 118g	3700g per day for Men 19-50 years

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

• French or Vienna Bread includes Sourdough have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B5, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Raw California Red 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 California Red Kidney Beans:

• French or Vienna Bread includes Sourdough have 8.9 times more Selenium and 54.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium, 7.2 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 12.7 times more Potassium and 2.5 times more Zinc than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 1 kilogram:

• French or Vienna Bread includes Sourdough have 9.7 times more Fat, 14.7 times more Saturated Fat and 14.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 11.3 times more Fiber and 2.3 times more Protein than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.