Comparing Nutrients in 1 pound California Red Kidney Beans VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	California Red Kidney Beans	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	81.6% 79g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	344% 5.5g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	113% 82g	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	1.56% 1.13g	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	% 1.22g	g per day for Men 19-50 years
Sucrose	NA	% 78.5g	g per day for Men 19-50 years
Fiber	297% 113g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	197% 111g	57% 32g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pan De Torta Salvadoran Bread	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	17.4% 0.23mg	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	43% 6.44mg	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	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	15% 0.14mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	51.3% 1.18mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	111% 61.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	118% 1769mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	2.74% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Pan De Torta Salvadoran Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Pan De Torta Salvadoran Bread:

• 1 pound of California Red Kidney Beans has 7.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 7.9 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.

Comparing minerals per 1 pound for California Red Kidney Beans vs Pan De Torta Salvadoran Bread:

• 1 pound of California Red Kidney Beans has 4.2 times more Calcium, 36.7 times more Copper, 4.3 times more Iron, 8.4 times more Magnesium, 3.8 times more Manganese, 1.4 times more Phosphorus, 7.1 times more Potassium and 4.1 times more Zinc than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 4.2 times more Selenium and 35.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 14.6 times more Fiber and 3.5 times more Protein than Pan De Torta Salvadoran Bread.
• While 1 lb of Pan De Torta Salvadoran Pound Cake Type Bread contains 69.8 times more Fat, 84.5 times more Saturated Fat, 14.4 times more Omega 3 and 151.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Pan De Torta Salvadoran Bread offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6