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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted Rice Bran Bread	14%	16%	70%

Macro Nutrients

	California Red Kidney Beans	Toasted Rice Bran Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	41.3% 1197kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	48% 8.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	165% 215g	130g per day for Men 19-50 years
Sugars	NA	31.8% 23g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	197% 111g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted Rice Bran 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	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	72.6% 0.94mg	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	89.6% 358μg	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted Rice Bran Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	92% 0.83mg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	300% 6.9mg	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	113% 789mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	257% 142μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	88.3% 1324mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 1 pound of California Red Kidney Beans has 3 times more Vitamin B5, 1.9 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Toasted Rice Bran Bread.
• While 1 lb of Toasted Rice Bran Bread contains 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Rice Bran Bread provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Toasted Rice Bran Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Toasted Rice Bran 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 Toasted Rice Bran Bread:

• 1 pound of California Red Kidney Beans has 2.6 times more Calcium, 6 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 7 times more Potassium and 1.8 times more Zinc than Toasted Rice Bran Bread.
• While 1 lb of Toasted Rice Bran Bread contains 1.5 times more Manganese, 9.8 times more Selenium and 26.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.3 times more Energy, 1.3 times more Carbohydrate, 4.7 times more Fiber and 2.5 times more Protein than Toasted Rice Bran Bread.
• While 1 lb of Toasted Rice Bran Bread contains 20 times more Fat, 21.4 times more Saturated Fat, 1.4 times more Omega 3 and 33.3 times more Omega 6 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6