Comparing Nutrients in 1 kilogram Multi-grain Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	91% 2650kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	449% 583g	130g per day for Men 19-50 years
Sugars	88% 64g	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	33.8% 24.5g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	195% 74g	655% 249g	38g per day for Men 19-50 years
Protein	239% 134g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Royal 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	233% 2.8mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	305% 3.96mg	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	188% 750μg	983% 3930μg	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	1.1% 1mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	103% 1030mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	1111% 10mg	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	313% 25mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	482% 11mg	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	326% 2280mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	10% 369g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Multi-grain Bread versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Multi-grain Bread vs Royal Red Kidney Beans:

• 1 kilogram of Multi-grain Bread has 1.9 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.2 times more Vitamin B9 and 45 times more Vitamin C than Multi-grain Bread.
• 1 kilogram of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Multi-grain Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Multi-grain Bread vs Royal Red Kidney Beans:

• 1 kilogram of Multi-grain Bread has 1.8 times more Manganese, 10.3 times more Selenium and 29.3 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Calcium, 3.5 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.9 times more Potassium and 1.6 times more Zinc than Multi-grain Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multi-grain Bread has 9.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3 and 17.2 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Carbohydrate, 3.4 times more Fiber and 1.9 times more Protein than Multi-grain Bread.
• Both Multi-grain Bread and Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6