Comparing Nutrients in 1 kilogram Bread, whole-wheat, prepared from recipe, toasted VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Red Kidney Beans	Recommended Dietary Allowance
Energy	105% 3050kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.74g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	169% 29g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	434% 564g	471% 613g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	29% 21g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	176% 67g	400% 152g	38g per day for Men 19-50 years
Protein	164% 92g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	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	222% 2.66mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	246% 39.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	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	168% 670μg	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	56% 8.4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.7% 104μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Red Kidney Beans	Recommended Dietary Allowance
Calcium	36% 360mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	425% 34mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	899% 20.7mg	483% 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	293% 2050mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	773% 425μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	7.03% 260g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, whole-wheat, prepared from recipe, toasted vs Red Kidney Beans:

• Bread, whole-wheat, prepared from recipe, toasted has 1.9 times more Vitamin B3, 4 times more Vitamin E and 1.9 times more Vitamin K than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Raw Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, whole-wheat, prepared from recipe, toasted vs Red Kidney Beans:

• Bread, whole-wheat, prepared from recipe, toasted has 1.9 times more Manganese, 13.3 times more Selenium and 31.8 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.3 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 1.7 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.

Comparison of macro-nutrients per 1 kilogram:

• Bread, whole-wheat, prepared from recipe, toasted has 5.6 times more Fat, 5.7 times more Saturated Fat, 12.6 times more Omega 6 and 2 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.3 times more Fiber and 2.4 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Raw Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 1 kg.
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.