Comparing Nutrients in 1 pound Boiled Kidney Beans VS Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Boiled Kidney Beans	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	20% 576kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	182% 237g	130g per day for Men 19-50 years
Sugars	2% 1.45g	35.5% 25.8g	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	76.4% 29g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	24% 0.31mg	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	120% 481μg	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	6.05% 5.44mg	0.5% 0.45mg	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	0.91% 0.14mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	16% 159mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	100% 0.9mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	99% 2.27mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	105% 1574mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Enriched Raisin Bread:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B6, 1.2 times more Vitamin B9, 12 times more Vitamin C and 4.9 times more Vitamin K than Enriched Raisin Bread.
• While Enriched Raisin Bread contains 2.1 times more Vitamin B1, 6.9 times more Vitamin B2, 6 times more Vitamin B3, 1.8 times more Vitamin B5 and 9.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Enriched Raisin Bread:

• Boiled All Types Kidney Beans have 1.6 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Zinc and 2 times more Water than Enriched Raisin Bread.
• While Enriched Raisin Bread contains 1.9 times more Calcium, 1.3 times more Iron, 18.2 times more Selenium and 347 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Enriched Raisin Bread have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 4.5 times more Omega 3 and 1.5 times more Fiber than Enriched Raisin Bread.
• While Enriched Raisin Bread contains 2.2 times more Energy, 8.8 times more Fat, 14.8 times more Saturated Fat, 5.9 times more Omega 6, 2.3 times more Carbohydrate and 17.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Enriched Raisin Bread have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Enriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.