Comparing Nutrients in 1 pound Boiled Kidney Beans VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Boiled Kidney Beans	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	20% 576kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	171% 223g	130g per day for Men 19-50 years
Sugars	2% 1.45g	61.4% 44.5g	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	8.7% 6.3g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	31.4% 0.41mg	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	147% 590μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	16% 159mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	37.3% 0.34mg	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	126% 10mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	100% 2.3mg	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	89.4% 626mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	154% 2313mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	8.2% 304g	3.97% 147g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 5.5 times more Vitamin B2 and 2.4 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Vitamin B1 per 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 2.9 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 3.3 times more Potassium, 1.7 times more Zinc and 2.1 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.7 times more Calcium and 510 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.3 times more Fiber than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 2.4 times more Energy, 18.7 times more Fat, 4.9 times more Omega 3, 14.5 times more Omega 6, 2.2 times more Carbohydrate and 30.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Whole Grain gluten-free Bread made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 1 lb.