Comparing Nutrients in 1 kilogram Toasted French or Vienna Bread VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Toasted French or Vienna Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	110% 3190kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	175% 228g	130g per day for Men 19-50 years
Sugars	49.5% 36g	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	81.6% 31g	195% 74g	38g per day for Men 19-50 years
Protein	232% 130g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Boiled 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	356% 4.27mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	350% 1400μg	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	2.22% 2mg	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	12.7% 1.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 470mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	269% 2.42mg	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	484% 38.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	207% 4.77mg	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	180% 1260mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	540% 297μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	480% 7200mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	5.57% 206g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted French or Vienna Bread VS Boiled Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted French or Vienna Bread vs Boiled Red Kidney Beans:

• 1 kilogram of Toasted French or Vienna Bread has 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 9.3 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 16.8 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Toasted French or Vienna Bread have insufficient amounts of Vitamin K
• Both Toasted French or Vienna Sourdough Bread as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Toasted French or Vienna Bread vs Boiled Red Kidney Beans:

• 1 kilogram of Toasted French or Vienna Bread has 1.7 times more Calcium, 1.3 times more Iron, 1.2 times more Manganese, 24.8 times more Selenium and 360 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Copper, 1.5 times more Magnesium and 2.9 times more Potassium than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Boiled Red Kidney Beans contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted French or Vienna Bread has 2.5 times more Energy, 4.3 times more Fat, 7.3 times more Omega 6, 2.7 times more Carbohydrate, 11.2 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.4 times more Omega 3 and 2.4 times more Fiber than Toasted French or Vienna Sourdough Bread.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6