Comparing Nutrients in 1 pound California Red Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	141% 184g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	197% 111g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rye Reduced-calorie 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	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	27% 0.35mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	2% 1.8mg	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	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	67% 0.6mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	89.3% 2.05mg	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.64% 209g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 11.3 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 2.6 times more Calcium, 8.3 times more Copper, 3 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Phosphorus, 15.2 times more Potassium and 3.9 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.7 times more Selenium, 46.6 times more Sodium and 3.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.6 times more Energy, 2 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 11.6 times more Fat, 10.2 times more Saturated Fat and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.