Comparing Nutrients in 1 kilogram Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	107% 3090kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	460% 598g	130g per day for Men 19-50 years
Sugars	135% 98g	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	19% 14g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	129% 49g	655% 249g	38g per day for Men 19-50 years
Protein	129% 72.5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	NA	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	60% 600mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	95% 7.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	110% 770mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	8.75% 324g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs California Red Kidney Beans:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.5 times more Vitamin B2 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.4 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparing minerals per 1 kilogram for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs California Red Kidney Beans:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 46.4 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 3.3 times more Calcium, 14.9 times more Copper, 12.3 times more Iron, 5.2 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 12.1 times more Potassium and 4.4 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 37.4 times more Fat, 9.9 times more Omega 3 and 29.1 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.1 times more Fiber and 3.4 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6