Comparing Nutrients in 1 kilogram White Wheat Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	82% 2380kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	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	338% 439g	172% 224g	130g per day for Men 19-50 years
Sugars	69% 50g	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	37.2% 27g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	242% 92g	245% 93g	38g per day for Men 19-50 years
Protein	190% 107g	163% 91g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	425% 5.1mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	318% 1270μg	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	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	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	684% 6840mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	611% 49mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	147% 1030mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	10.7% 396g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of White Wheat 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 White Wheat Bread vs Boiled California Red Kidney Beans:

• 1 kilogram of White Wheat Bread has 4 times more Vitamin B1, 4.1 times more Vitamin B2, 8.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B6 than White Wheat Bread.
• Both White Wheat Bread 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 White Wheat Bread vs Boiled California Red Kidney Beans:

• 1 kilogram of White Wheat Bread has 10.4 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 13.4 times more Selenium and 119.5 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.9 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus and 3.3 times more Potassium than White Wheat Bread.
• Both White Wheat Bread and Boiled California Red Kidney Beans contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Wheat Bread has 1.9 times more Energy, 23.9 times more Fat, 2.6 times more Omega 3, 44 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both White Wheat Bread and Boiled California Red Kidney Beans offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6