Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Commercial Whole-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	87% 2520kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	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	329% 427g	175% 228g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	30.5% 22g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	168% 64g	38g per day for Men 19-50 years
Protein	222% 125g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	328% 3.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	105% 420μg	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	177% 26.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	161% 1610mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	240% 2.16mg	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	309% 24.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	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	303% 2120mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	10.5% 390g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Boiled Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 7.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 88.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B9 and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Commercially Prepared Whole-wheat Bread 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 Commercial Whole-wheat Bread vs Boiled Kidney Beans:

• Commercially Prepared Whole-wheat Bread has 4.6 times more Calcium, 1.8 times more Magnesium, 5.1 times more Manganese, 1.5 times more Phosphorus, 23.4 times more Selenium, 455 times more Sodium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Potassium and 1.7 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Whole-wheat Bread has 2 times more Energy, 7 times more Fat, 9.9 times more Saturated Fat, 13.4 times more Omega 6, 1.9 times more Carbohydrate, 13.6 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Commercially Prepared Whole-wheat Bread and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Commercially Prepared Whole-wheat Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.