Comparing Nutrients in 1 kilogram Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	82.8% 2400kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.77g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	355% 461g	175% 228g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	11% 7.9g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	134% 51g	168% 64g	38g per day for Men 19-50 years
Protein	68% 38g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	388% 5.05mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	37.5% 150μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	159% 1590mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	396% 31.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	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	78.6% 550mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	294% 4410mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	12% 439g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.2 times more Vitamin B1, 8.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B6 and 8.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 1 kilogram for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.5 times more Calcium, 1.4 times more Iron and 441 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Copper, 3.8 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 6.1 times more Potassium, 2.8 times more Selenium, 2.1 times more Zinc and 1.5 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 1 kilogram:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.9 times more Energy, 8.9 times more Fat, 13.4 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate and 10.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.3 times more Omega 3, 1.3 times more Fiber and 2.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.