Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	19.4% 562kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	38% 6.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	74% 41.4g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	30.4% 0.39mg	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	126% 503μg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	30% 299mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.55% 222μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bread, white, commercially prepared (includes soft bread crumbs) per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs):

• 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 4.1 times more Vitamin B1, 3.9 times more Vitamin B2, 8.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B6 per one pound.
• Both Boiled California Red Kidney Beans as well as Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs):

• 1 pound of Boiled California Red Kidney Beans has 2.9 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus and 3.3 times more Potassium than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 2.2 times more Calcium, 1.7 times more Manganese, 18.3 times more Selenium and 122.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 3.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) contains 2.1 times more Energy, 37 times more Fat, 49.9 times more Saturated Fat, 5.2 times more Omega 3, 71.3 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6