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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Commercial Whole-wheat Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	87% 2520kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	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	329% 427g	460% 598g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	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	655% 249g	38g per day for Men 19-50 years
Protein	222% 125g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	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	328% 3.94mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	105% 420μg	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	177% 26.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	161% 1610mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	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	303% 2120mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	303% 4550mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Whole-wheat Bread 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 Commercial Whole-wheat Bread vs California Red Kidney Beans:

• 1 kilogram of Commercial Whole-wheat Bread has 2.2 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Commercially Prepared Whole-wheat Bread 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 Commercial Whole-wheat Bread vs California Red Kidney Beans:

• 1 kilogram of Commercial Whole-wheat Bread has 2.2 times more Manganese, 8 times more Selenium and 41.4 times more Sodium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.8 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 5.9 times more Potassium and 1.4 times more Zinc than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and California Red Kidney Beans contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Whole-wheat Bread has 14 times more Fat, 20.1 times more Saturated Fat, 1.7 times more Omega 3 and 26.8 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Energy, 1.4 times more Carbohydrate, 4.2 times more Fiber and 2 times more Protein than Commercially Prepared Whole-wheat Bread.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6