Comparing Nutrients in 1 pound California Red Kidney Beans VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	California Red Kidney Beans	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	195% 253g	130g per day for Men 19-50 years
Sugars	NA	22.2% 16g	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	7.2% 5.2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	297% 113g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	197% 111g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	36.6% 0.48mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24.6% 0.59μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	1% 0.91mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.2% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	68% 0.61mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	134% 3.1mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Bolillo Mexican Bread per 1 lb

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

• 1 pound of California Red Kidney Beans has 1.5 times more Vitamin B5, 3.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 22.5 times more Vitamin C than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2.7 times more Vitamin B3 and more Vitamin B12 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Bolillo Mexican Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Bolillo Mexican Bread:

• 1 pound of California Red Kidney Beans has 4.8 times more Calcium, 8.1 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 1.5 times more Manganese, 3.6 times more Phosphorus, 11.4 times more Potassium and 2.9 times more Zinc than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 12.1 times more Selenium and 46 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.6 times more Omega 3, 11.3 times more Fiber and 2.3 times more Protein than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 23.2 times more Fat, 38.9 times more Saturated Fat and 17.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bolillo Mexican Bread offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6