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

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	White Wheat Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	82% 2380kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	190% 107g	452% 253g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	305% 3.96mg	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	983% 3930μg	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	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	684% 6840mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	482% 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	147% 1030mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	10.7% 396g	3.2% 119g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of White Wheat Bread versus 1 kg of Royal 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 Royal Red Kidney Beans:

• 1 kilogram of White Wheat Bread has 1.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.7 times more Vitamin B5, 5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than White Wheat Bread.
• Both White Wheat Bread and Royal Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of White Wheat Bread have insufficient amounts of Vitamin C
• Both White Wheat Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Wheat Bread vs Royal Red Kidney Beans:

• 1 kilogram of White Wheat Bread has 5.2 times more Calcium, 5 times more Selenium and 36.8 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 6.7 times more Copper, 1.8 times more Iron, 5.3 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, 10.6 times more Potassium and 2.8 times more Zinc than White Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Wheat Bread has 4.8 times more Fat and 9.1 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.4 times more Energy, 1.8 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Fiber and 2.4 times more Protein than White Wheat Bread.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6