Comparing Nutrients in 1 pound Potato Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Potato Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	41.6% 1207kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	209% 271g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	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	75.2% 28.6g	297% 113g	38g per day for Men 19-50 years
Protein	101% 56.7g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	139% 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	143% 572μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	85.3% 853mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	554% 5mg	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	128% 10.2mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	197% 4.54mg	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	239% 1674mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	4.1% 152g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potato Bread vs California Red Kidney Beans:

• Potato Bread has more Vitamin A and more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Potato Bread.
• Both Potato Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Potato Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato Bread vs California Red Kidney Beans:

• Potato Bread has 3 times more Selenium and 34.1 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11.7 times more Copper, 4.2 times more Iron, 5.7 times more Magnesium, 4 times more Manganese, 2.1 times more Potassium and 1.8 times more Zinc than Potato Bread.
• Both Potato Bread and Raw California Red Kidney Beans have similar amounts of Calcium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Potato Bread has 12.5 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 1.3 times more Carbohydrate, 4 times more Fiber and 1.9 times more Protein than Potato Bread.
• Both Potato Bread and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Potato Bread as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.