Comparing Nutrients in 1 kilogram Toasted French or Vienna Bread VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Navy Beans	26%	4%	70%

Macro Nutrients

	Toasted French or Vienna Bread	Navy Beans	Recommended Dietary Allowance
Energy	110% 3190kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	467% 608g	130g per day for Men 19-50 years
Sugars	49.5% 36g	53.5% 38.8g	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	0% 0g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 33.3g	g per day for Men 19-50 years
Fiber	81.6% 31g	403% 153g	38g per day for Men 19-50 years
Protein	232% 130g	399% 223g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Navy 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	646% 7.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	329% 4.3mg	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	910% 3640μg	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	NA	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Navy Beans	Recommended Dietary Allowance
Calcium	47% 470mg	147% 1470mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	927% 8.34mg	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	686% 55mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	417% 1750mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	617% 14mg	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	581% 4070mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	349% 11850mg	3400mg per day for Men 19-50 years
Selenium	540% 297μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	480% 7200mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	332% 36.5mg	11mg per day for Men 19-50 years
Water	5.57% 206g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted French or Vienna Bread VS Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted French or Vienna Bread versus 1 kg of Navy 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 Navy Beans:

• 1 kilogram of Toasted French or Vienna Bread has 2.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Navy Beans.
• While 1 kg of Raw Navy Beans contains 1.8 times more Vitamin B1, 4.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 5 times more Vitamin K than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Navy Beans provide similar amounts of Vitamin B5 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 Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Toasted French or Vienna Bread vs Navy Beans:

• 1 kilogram of Toasted French or Vienna Bread has 2.7 times more Selenium and 144 times more Sodium than Navy Beans.
• While 1 kg of Raw Navy Beans contains 3.1 times more Calcium, 5.6 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 8.5 times more Potassium and 3.5 times more Zinc than Toasted French or Vienna Sourdough Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted French or Vienna Bread has 1.4 times more Fat and 2.3 times more Omega 6 than Navy Beans.
• While 1 kg of Raw Navy Beans contains 10.8 times more Omega 3, 4.9 times more Fiber and 1.7 times more Protein than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Bread and Navy Beans offer comparable quantities of Energy, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Navy Beans provide inadequate amounts of Omega 6