Comparing Nutrients in 1 pound Toasted Rice Bran Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Toasted Rice Bran Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	41.3% 1197kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	48% 8.15g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	79.6% 103g	130g per day for Men 19-50 years
Sugars	31.8% 23g	2% 1.45g	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	63.3% 24g	76.4% 29g	38g per day for Men 19-50 years
Protein	78.6% 44g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Boiled 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	215% 2.58mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	42% 0.54mg	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	89.6% 358μg	147% 590μg	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% 0mg	6.05% 5.44mg	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	21.5% 3.22mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	109% 0.98mg	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	222% 17.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	85% 1.95mg	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	113% 789mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	257% 142μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	4.4% 163g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Rice Bran Bread vs Boiled Kidney Beans:

• Toasted Rice Bran Bread has 3.6 times more Vitamin B1, 5.1 times more Vitamin B2, 11.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 23.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Toasted Rice Bran Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Rice Bran Bread vs Boiled Kidney Beans:

• Toasted Rice Bran Bread has 2.1 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, 28.4 times more Selenium, 292 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Potassium and 1.9 times more Water than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Boiled All Types Kidney Beans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Rice Bran Bread has 2.1 times more Energy, 10 times more Fat, 10.6 times more Saturated Fat, 16.6 times more Omega 6, 2.1 times more Carbohydrate and 15.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Omega 3 than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Boiled All Types Kidney Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Toasted Rice Bran Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.