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

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	92% 2660kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	380% 494g	460% 598g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	33.5% 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	655% 249g	38g per day for Men 19-50 years
Protein	158% 88.5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	278% 1110μg	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	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	144% 1440mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	9.84% 364g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 2.3 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 6.9 times more Selenium and 44.5 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.4 times more Calcium, 10.9 times more Copper, 2.6 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 11.8 times more Potassium and 3.4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 13.3 times more Fat, 19.4 times more Saturated Fat, 2 times more Omega 3 and 26.4 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 9.2 times more Fiber and 2.8 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6