Comparing Nutrients in 1 kilogram Toasted Rice Bran Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Toasted Rice Bran Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	91% 2640kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	364% 473g	471% 613g	130g per day for Men 19-50 years
Sugars	70% 50.8g	29% 21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	139% 53g	400% 152g	38g per day for Men 19-50 years
Protein	173% 97g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	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	473% 5.68mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	416% 66.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.08mg	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	198% 790μg	985% 3940μg	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	0% 0mg	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	47.3% 7.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	75% 750mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	490% 39.2mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	661% 15.2mg	483% 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	249% 1740mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	567% 312μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	195% 2920mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	254% 28mg	11mg per day for Men 19-50 years
Water	9.7% 359g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rice Bran Bread VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Rice Bran Bread versus 1 kg of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Rice Bran Bread vs Red Kidney Beans:

• 1 kilogram of Toasted Rice Bran Bread has 1.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.4 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3 times more Vitamin B5, 1.9 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Toasted Rice Bran Bread have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Toasted Rice Bran Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Rice Bran Bread vs Red Kidney Beans:

• 1 kilogram of Toasted Rice Bran Bread has 1.4 times more Manganese, 9.8 times more Selenium and 24.3 times more Sodium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.8 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 6.4 times more Potassium and 2 times more Zinc than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Red Kidney Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Rice Bran Bread has 4.7 times more Fat, 5 times more Saturated Fat, 7.9 times more Omega 6 and 2.4 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.3 times more Energy, 3.1 times more Omega 3, 1.3 times more Carbohydrate, 2.9 times more Fiber and 2.3 times more Protein than Toasted Rice Bran Bread.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6