Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	20% 576kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	62.4% 1g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	50% 8.47g	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	190% 247g	130g per day for Men 19-50 years
Sugars	2% 1.45g	38.8% 28g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Bread, white, commercially prepared, toasted	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	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22% 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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	12.7% 127mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	69.6% 0.63mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	83% 1.9mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	162% 2436mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Bread, white, commercially prepared, toasted 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, toasted 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, toasted:

• 1 pound of Boiled Red Kidney Beans has 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.5 times more Vitamin K than Bread, white, commercially prepared, toasted.
• While 1 lb of Bread, white, commercially prepared, toasted contains 2.6 times more Vitamin B1, 5.8 times more Vitamin B2, 6.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Bread, white, commercially prepared, toasted 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, toasted:

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.1 times more Potassium and 1.6 times more Zinc than Bread, white, commercially prepared, toasted.
• While 1 lb of Bread, white, commercially prepared, toasted contains 4.3 times more Calcium, 25.8 times more Selenium and 268.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared, toasted contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 2.6 times more Fiber than Bread, white, commercially prepared, toasted.
• While 1 lb of Bread, white, commercially prepared, toasted contains 2.3 times more Energy, 8 times more Fat, 10.6 times more Saturated Fat, 1.3 times more Omega 3, 17.5 times more Omega 6, 2.4 times more Carbohydrate and 19.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, white, commercially prepared, toasted offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6