Comparing Nutrients in 1 pound California Red Kidney Beans VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	California Red Kidney Beans	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	51.6% 1497kcal	29.4% 853kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	118% 154g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sprouted Wheat 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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	67.3% 0.88mg	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	0% 0μg	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	10.3% 1.54mg	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	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	88.5% 885mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	105% 0.94mg	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	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	NA	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	26.4% 898mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	6.24% 231g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sprouted Wheat Bread per 1 lb

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

• 1 pound of California Red Kidney Beans has 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Sprouted Wheat Bread.
• Both California Red Kidney Beans and Sprouted Wheat Bread provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw California Red Kidney Beans as well as Sprouted Wheat 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 Sprouted Wheat Bread:

• 1 pound of California Red Kidney Beans has more Calcium, 5.3 times more Copper, 4.9 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 7.5 times more Potassium and 2 times more Zinc than Sprouted Wheat Bread.
• While 1 lb of Sprouted Wheat Bread contains 9.4 times more Selenium and 43.1 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.8 times more Energy, more Omega 3, 1.8 times more Carbohydrate, 4.7 times more Fiber and 1.9 times more Protein than Sprouted Wheat Bread.
• 1 pound of Sprouted Wheat Bread provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Sprouted Wheat Bread provide inadequate amounts of Omega 6 in one pound.