Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Royal Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	51.5% 1492kcal	47.7% 1383kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	197% 256g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	297% 113g	80% 30.4g	38g per day for Men 19-50 years
Protein	205% 115g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	68.7% 0.89mg	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	446% 1783μg	76% 304μg	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	22.7% 20.4mg	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	NA	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39.3% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	59.4% 594mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	140% 1.26mg	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	493% 39.5mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	408% 9.38mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.46% 54g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Bread, whole-wheat, prepared from recipe, toasted per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Bread, whole-wheat, prepared from recipe, toasted:

• 1 pound of Royal Red Kidney Beans has 1.5 times more Vitamin B1, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 1.9 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Bread, whole-wheat, prepared from recipe, toasted:

• 1 pound of Royal Red Kidney Beans has 3.6 times more Calcium, 3.6 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium and 1.6 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 1.9 times more Manganese, 13.3 times more Selenium and 29.3 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 3.7 times more Fiber and 2.8 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 lb of Bread, whole-wheat, prepared from recipe, toasted contains 13.1 times more Fat, 13.4 times more Saturated Fat, 2.3 times more Omega 3 and 29.7 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6