Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Boiled California Red Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	19.4% 562kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	62.4% 1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	190% 247g	130g per day for Men 19-50 years
Sugars	NA	38.8% 28g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	74% 41.4g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Bread, white, commercially prepared, toasted	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	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	22% 0.29mg	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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	30% 299mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	69.6% 0.63mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	83% 1.9mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	162% 2436mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Bread, white, commercially prepared, toasted 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, toasted 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, toasted:

• 1 pound of Boiled California Red Kidney Beans has 1.7 times more Vitamin B6 than Bread, white, commercially prepared, toasted.
• While 1 lb of Bread, white, commercially prepared, toasted contains 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 7.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Bread, white, commercially prepared, toasted 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, toasted:

• 1 pound of Boiled California Red Kidney Beans has 2.1 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Zinc than Bread, white, commercially prepared, toasted.
• While 1 lb of Bread, white, commercially prepared, toasted contains 1.8 times more Calcium, 1.3 times more Manganese, 25.8 times more Selenium and 134.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared, toasted contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 3.2 times more Fiber than Bread, white, commercially prepared, toasted.
• While 1 lb of Bread, white, commercially prepared, toasted contains 2.3 times more Energy, 44.4 times more Fat, 54.6 times more Saturated Fat, 6.9 times more Omega 3, 93.4 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Bread, white, commercially prepared, toasted offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6