Comparing Nutrients in 1 pound California Red Kidney Beans VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	California Red Kidney Beans	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	51.6% 1497kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	171% 223g	130g per day for Men 19-50 years
Sugars	NA	61.4% 44.5g	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	8.7% 6.3g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	197% 111g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Whole Grain 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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	40% 6.4mg	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	31.4% 0.41mg	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	NA	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	NA	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	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	88.5% 885mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	37.3% 0.34mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	100% 2.3mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	154% 2313mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Whole Grain 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 Whole Grain 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 pound of California Red Kidney Beans has 2.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.4 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.5 times more Vitamin B2 than Raw California Red Kidney Beans.

Comparing minerals per 1 pound for California Red Kidney Beans vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 pound of California Red Kidney Beans has 3.3 times more Calcium, 14.9 times more Copper, 12.3 times more Iron, 5.2 times more Magnesium, 2 times more Manganese, 5.3 times more Phosphorus, 12.1 times more Potassium and 4.4 times more Zinc than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 46.4 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.2 times more Carbohydrate, 5.1 times more Fiber and 3.4 times more Protein than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 37.4 times more Fat, 9.9 times more Omega 3 and 29.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6