Comparing Nutrients in 1 kilogram Toasted Multi-grain Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Multi-grain Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	99% 2880kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	172% 224g	130g per day for Men 19-50 years
Sugars	96% 69.4g	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	37% 26.7g	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	% 18.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	213% 81g	245% 93g	38g per day for Men 19-50 years
Protein	259% 145g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Boiled California 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	203% 2.43mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	80% 1.04mg	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	175% 700μg	185% 740μg	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	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	111% 1110mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	321% 2.9mg	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	340% 27mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	957% 22mg	138% 3.18mg	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	353% 2470mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	651% 358μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	8.5% 315g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Toasted Multi-grain Bread has 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 8.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Toasted Multi-grain Bread and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• Both Toasted Multi-grain Bread with Whole-grain as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Multi-grain Bread vs Boiled California Red Kidney Beans:

• 1 kilogram of Toasted Multi-grain Bread has 1.7 times more Calcium, 1.8 times more Magnesium, 6.9 times more Manganese, 1.8 times more Phosphorus, 29.8 times more Selenium, 103.5 times more Sodium and 2.2 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Boiled California Red Kidney Beans contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Multi-grain Bread has 2.3 times more Energy, 51.1 times more Fat, 67.7 times more Saturated Fat, 7 times more Omega 3, 90.6 times more Omega 6, 2.1 times more Carbohydrate and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Toasted Multi-grain Bread and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6