Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	20% 576kcal	41.8% 1211kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	173% 225g	130g per day for Men 19-50 years
Sugars	2% 1.45g	27% 19.5g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	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	178% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22.3% 0.29mg	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	126% 503μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	63.5% 0.57mg	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	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	75.5% 1.74mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	186% 103μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Bread, white, commercially prepared, low sodium, no salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Vitamin B6 and 2.7 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 3 times more Vitamin B1, 5.9 times more Vitamin B2, 6.9 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B9 per one pound.
• Both Boiled Red Kidney Beans as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Red Kidney Beans vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Copper, 1.9 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus, 3.4 times more Potassium and 1.7 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 3.9 times more Calcium, 18.8 times more Selenium and 149 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 4.8 times more Omega 3 and 3.2 times more Fiber than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 2.1 times more Energy, 7.2 times more Fat, 11.3 times more Saturated Fat, 6.6 times more Omega 6, 2.2 times more Carbohydrate and 13.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6