Comparing Nutrients in 1 pound California Red Kidney Beans VS Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	California Red Kidney Beans	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	182% 237g	130g per day for Men 19-50 years
Sugars	NA	35.5% 25.8g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	197% 111g	64% 36g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enriched Raisin 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	24% 0.31mg	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	120% 481μg	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	0.5% 0.45mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	100% 0.9mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	99% 2.27mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	105% 1574mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Enriched Raisin Bread per 1 lb

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

• 1 pound of California Red Kidney Beans has 1.6 times more Vitamin B1, 2 times more Vitamin B5, 5.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 45 times more Vitamin C than Enriched Raisin Bread.
• While 1 lb of Enriched Raisin Bread contains 1.8 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• 1 pound of Enriched Raisin Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Enriched Raisin Bread 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 Enriched Raisin Bread:

• 1 pound of California Red Kidney Beans has 3 times more Calcium, 5.6 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 2 times more Manganese, 3.7 times more Phosphorus, 6.6 times more Potassium and 3.5 times more Zinc than Enriched Raisin Bread.
• While 1 lb of Enriched Raisin Bread contains 6.3 times more Selenium and 31.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.2 times more Energy, 2.2 times more Omega 3, 5.8 times more Fiber and 3.1 times more Protein than Enriched Raisin Bread.
• While 1 lb of Enriched Raisin Bread contains 17.6 times more Fat, 30 times more Saturated Fat and 11.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Raisin Bread offer comparable quantities of Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6