Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Boiled Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Energy	20% 576kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	166% 215g	130g per day for Men 19-50 years
Sugars	2% 1.45g	3.3% 2.4g	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	88.3% 33.6g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	44% 0.57mg	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	147% 590μg	105% 422μg	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	6.05% 5.44mg	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	0.91% 0.14mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	12.7% 127mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	145% 1.3mg	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	167% 13.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	257% 5.9mg	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	92% 644mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Pumpernickel Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Pumpernickel Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Pumpernickel Bread:

• 1 pound of Boiled Red Kidney Beans has 1.4 times more Vitamin B9 and 10.5 times more Vitamin K than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2 times more Vitamin B1, 5.3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 14 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pumpernickel Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Pumpernickel Bread have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Pumpernickel Bread:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Potassium than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2.4 times more Calcium, 2.7 times more Manganese, 1.3 times more Phosphorus, 20.4 times more Selenium, 298 times more Sodium and 1.4 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pumpernickel Bread contain similar levels of Copper, Iron and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Omega 3 than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 2 times more Energy, 6.2 times more Fat, 10.7 times more Omega 6 and 2.1 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Pumpernickel Bread offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6