Comparing Nutrients in 1 pound Red Kidney Beans VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Red Kidney Beans	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	52.7% 1529kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	173% 225g	130g per day for Men 19-50 years
Sugars	13% 9.53g	NA	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	181% 69g	65.7% 25g	38g per day for Men 19-50 years
Protein	182% 102g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Cracked-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	230% 2.76mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	106% 1.38mg	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	69% 277μg	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	22.7% 20.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	37.6% 376mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	270% 6.2mg	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	263% 1842mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Cracked-wheat Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Cracked-wheat Bread:

• 1 pound of Red Kidney Beans has 1.7 times more Vitamin B1, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 6.5 times more Vitamin B9 and more Vitamin C than Cracked-wheat Bread.
• While 1 lb of Cracked-wheat Bread contains 1.7 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cracked-wheat Bread provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cracked-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Cracked-wheat Bread:

• 1 pound of Red Kidney Beans has 1.9 times more Calcium, 3.1 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 2.7 times more Phosphorus, 7.7 times more Potassium and 2.3 times more Zinc than Cracked-wheat Bread.
• While 1 lb of Cracked-wheat Bread contains 7.9 times more Selenium and 44.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Cracked-wheat Bread contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.3 times more Energy, 10.8 times more Omega 3, 1.2 times more Carbohydrate, 2.8 times more Fiber and 2.6 times more Protein than Cracked-wheat Bread.
• While 1 lb of Cracked-wheat Bread contains 3.7 times more Fat, 5.9 times more Saturated Fat and 2.8 times more Omega 6 than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6