Comparing Nutrients in 1 kilogram Bread, white, commercially prepared (includes soft bread crumbs) VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	92% 2660kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	380% 494g	175% 228g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	168% 64g	38g per day for Men 19-50 years
Protein	158% 88.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled 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	444% 5.33mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	278% 1110μg	325% 1300μg	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	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	14.7% 2.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	144% 1440mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	12.2% 489μg	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	451% 36mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	187% 4.3mg	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	140% 980mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.84% 364g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) vs Boiled Kidney Beans:

• Bread, white, commercially prepared (includes soft bread crumbs) have 3.3 times more Vitamin B1, 4.2 times more Vitamin B2, 8.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 7.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B6, more Vitamin C and 42 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 1 kg.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared (includes soft bread crumbs) vs Boiled Kidney Beans:

• Bread, white, commercially prepared (includes soft bread crumbs) have 4.1 times more Calcium, 1.6 times more Iron, 1.2 times more Manganese, 20 times more Selenium and 490 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium, 1.4 times more Zinc and 1.8 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared (includes soft bread crumbs) have 2.1 times more Energy, 6.7 times more Fat, 9.6 times more Saturated Fat, 13.2 times more Omega 6, 2.2 times more Carbohydrate and 17.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Protein per 1 kg.
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.