Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Boiled California Red Kidney Beans	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	19.4% 562kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	171% 223g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	111% 42g	50% 19g	38g per day for Men 19-50 years
Protein	74% 41.4g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	56% 0.73mg	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	84% 336μg	109% 435μg	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% 0mg	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	NA	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	30% 299mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	95% 0.85mg	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	169% 13.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	NA	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	88.8% 621mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	21.7% 739mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	259% 142μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	113% 1701mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Whole Wheat French Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Whole Wheat French Bread:

• 1 lb of Whole Wheat French or Vienna Bread contains 4 times more Vitamin B1, 4.1 times more Vitamin B2, 7.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Whole Wheat French Bread:

• 1 pound of Boiled California Red Kidney Beans has 1.6 times more Calcium, 1.5 times more Copper, 4 times more Iron and 2.6 times more Potassium than Whole Wheat French Bread.
• While 1 lb of Whole Wheat French or Vienna Bread contains 26.2 times more Selenium, 93.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Whole Wheat French Bread contain similar levels of Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.2 times more Fiber than Whole Wheat French Bread.
• While 1 lb of Whole Wheat French or Vienna Bread contains 1.9 times more Energy, 27.1 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Whole Wheat French Bread offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6