Comparing Nutrients in 1 pound California Red Kidney Beans VS White Gluten-Free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%

Macro Nutrients

	California Red Kidney Beans	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	51.6% 1497kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	37.5% 36.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	38% 6.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	178% 232g	130g per day for Men 19-50 years
Sugars	NA	70.7% 51.3g	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	9.63% 7g	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	% 7.53g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	65.7% 25g	38g per day for Men 19-50 years
Protein	197% 111g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White 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	200% 2.4mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	33% 0.43mg	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	447% 1787μg	21.5% 86μg	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	22.7% 20.4mg	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	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	White Gluten-Free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	88.5% 885mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	26.7% 0.24mg	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	530% 42.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	86.6% 2mg	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	262% 1837mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	156% 2336mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS White Gluten-Free Bread made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of California Red Kidney Beans has 3.9 times more Vitamin B1, 1.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 20.7 times more Vitamin B9 than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both California Red Kidney Beans and White Gluten-Free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B2 per one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs White Gluten-Free Bread made with tapioca starch and brown rice flour:

• 1 pound of California Red Kidney Beans has 3.3 times more Calcium, 20.8 times more Copper, 17.6 times more Iron, 6.4 times more Magnesium, 2.3 times more Manganese, 5.8 times more Phosphorus, 13.9 times more Potassium and 5 times more Zinc than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 3.4 times more Selenium and 46.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 4.5 times more Fiber and 4.5 times more Protein than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• While 1 lb of White Gluten-Free Bread made with tapioca starch and brown rice flour contains 32.1 times more Fat, 6.2 times more Omega 3 and 26.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gluten-Free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6