Comparing Nutrients in 1 pound California Red Kidney Beans VS Toasted Protein Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	California Red Kidney Beans	Toasted Protein Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	28% 4.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	168% 218g	130g per day for Men 19-50 years
Sugars	NA	9% 6.53g	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	297% 113g	39.4% 15g	38g per day for Men 19-50 years
Protein	197% 111g	107% 60g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Protein Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	136% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	24.4% 0.32mg	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	112% 449μg	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	22.7% 20.4mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	103% 0.93mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	158% 3.64mg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	299% 164μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	134% 2014mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Toasted Protein Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Toasted Protein 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 Toasted Protein Bread:

• 1 pound of California Red Kidney Beans has 1.7 times more Vitamin B1, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Toasted Protein Bread.
• While 1 lb of Toasted Protein Bread with Gluten contains 1.8 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• 1 pound of Toasted Protein Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Toasted Protein Bread:

• 1 pound of California Red Kidney Beans has 1.4 times more Calcium, 5.4 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus, 4.3 times more Potassium and 2.2 times more Zinc than Toasted Protein Bread.
• While 1 lb of Toasted Protein Bread with Gluten contains 11.3 times more Selenium and 40.4 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 Energy, 1.3 times more Omega 3, 1.2 times more Carbohydrate, 7.5 times more Fiber and 1.8 times more Protein than Toasted Protein Bread.
• While 1 lb of Toasted Protein Bread with Gluten contains 9.6 times more Fat and 19.3 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6