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

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	107% 3090kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	522% 8.35g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	175% 228g	130g per day for Men 19-50 years
Sugars	135% 98g	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	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	195% 74g	38g per day for Men 19-50 years
Protein	129% 72.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	246% 3.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	NA	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	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	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	60% 600mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	95% 7.6mg	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	220% 5.05mg	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	110% 770mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	8.75% 324g	18% 669g	3700g per day for Men 19-50 years

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

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 5.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Vitamin B6 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 Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.

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

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 2.1 times more Calcium and 255 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.3 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Potassium and 1.8 times more Zinc 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 Boiled Red Kidney Beans contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 2.4 times more Energy, 18.7 times more Fat, 5 times more Omega 3, 14.7 times more Omega 6, 2.2 times more Carbohydrate and 30.7 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Fiber 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 Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6