Comparing Nutrients in 1 kilogram Focaccia, Italian flatbread, plain VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Focaccia, Italian flatbread, plain	14%	28%	58%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Focaccia, Italian flatbread, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	86% 2490kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	81.3% 79g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.77g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	54.3% 9.23g	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	276% 358g	175% 228g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	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	47.4% 18g	168% 64g	38g per day for Men 19-50 years
Protein	157% 87.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Focaccia, Italian flatbread, plain	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	392% 4.7mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.45mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	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	345% 1380μg	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	95% 14mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Focaccia, Italian flatbread, plain	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	395% 31.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	183% 1280mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	33.5% 1140mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	289% 159μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	374% 5610mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	12.4% 459g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Focaccia, Italian flatbread, plain vs Boiled Kidney Beans:

• Focaccia, Italian flatbread, plain has 2.9 times more Vitamin B1, 5.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 47.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 1.5 times more Vitamin K than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Focaccia, Italian flatbread, plain 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 Focaccia, Italian flatbread, plain vs Boiled Kidney Beans:

• Focaccia, Italian flatbread, plain has 1.4 times more Iron, 14.5 times more Selenium, 561 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Copper, 2.1 times more Magnesium, 3.6 times more Potassium and 1.5 times more Water than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Boiled All Types Kidney Beans have similar amounts of Calcium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Focaccia, Italian flatbread, plain has 2 times more Energy, 15.8 times more Fat, 12 times more Saturated Fat, 8.5 times more Omega 6, 1.6 times more Carbohydrate and 5.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Omega 3 and 3.6 times more Fiber than Focaccia, Italian flatbread, plain.
• Both Focaccia, Italian flatbread, plain and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Focaccia, Italian flatbread, plain as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.