Comparing Nutrients in 1 pound Multi-grain Bread VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	41.4% 1202kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	204% 265g	130g per day for Men 19-50 years
Sugars	40% 29g	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	15.3% 11g	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	% 7.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	88.3% 33.6g	297% 113g	38g per day for Men 19-50 years
Protein	108% 60.6g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.27mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.3mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	138% 1.8mg	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	85% 340μg	446% 1783μg	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	0.5% 0.45mg	22.7% 20.4mg	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	11% 1.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	46.7% 467mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	504% 4.54mg	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	142% 11.3mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	219% 5.03mg	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	148% 1034mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	115% 1728mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	110% 12mg	11mg per day for Men 19-50 years
Water	4.53% 168g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Royal Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Multi-grain Bread vs Royal Red Kidney Beans:

• 1 pound of Multi-grain Bread has 1.9 times more Vitamin B3 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.2 times more Vitamin B9 and 45 times more Vitamin C than Multi-grain Bread.
• 1 pound of Multi-grain Bread have insufficient amounts of Vitamin C
• Both Multi-grain Bread as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Multi-grain Bread vs Royal Red Kidney Beans:

• 1 pound of Multi-grain Bread has 1.8 times more Manganese, 10.3 times more Selenium and 29.3 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.3 times more Calcium, 3.5 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.9 times more Potassium and 1.6 times more Zinc than Multi-grain Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multi-grain Bread has 9.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3 and 17.2 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 1.3 times more Carbohydrate, 3.4 times more Fiber and 1.9 times more Protein than Multi-grain Bread.
• Both Multi-grain Bread and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6