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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	20% 576kcal	29.4% 853kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0% 0g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	0% 0g	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	118% 154g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	88.3% 33.6g	63.3% 24g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	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	10.3% 1.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	12.7% 127mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	167% 13.3mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	26.4% 898mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.24% 231g	3700g per day for Men 19-50 years

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

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

• 1 pound of Boiled Red Kidney Beans has more Vitamin B9 and 7.6 times more Vitamin K than Sprouted Wheat Bread.
• While 1 lb of Sprouted Wheat Bread contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B6 and 11.3 times more Vitamin E than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Sprouted Wheat Bread have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Sprouted Wheat 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 Sprouted Wheat Bread:

• 1 pound of Boiled Red Kidney Beans has more Calcium, 1.6 times more Iron and 2 times more Potassium than Sprouted Wheat Bread.
• While 1 lb of Sprouted Wheat Bread contains 1.5 times more Magnesium, 25 times more Selenium and 237 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Sprouted Wheat Bread contain similar levels of Copper, Phosphorus and Zinc per one pound.
• 1 pound of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has more Omega 3 and 1.4 times more Fiber than Sprouted Wheat Bread.
• While 1 lb of Sprouted Wheat Bread contains 1.5 times more Energy, 1.5 times more Carbohydrate, 8.2 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• 1 pound of Sprouted Wheat Bread provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Sprouted Wheat Bread provide inadequate amounts of Omega 6 in one pound.