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

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Rice Bran Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	41.3% 1197kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	48% 8.15g	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	165% 215g	209% 271g	130g per day for Men 19-50 years
Sugars	31.8% 23g	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	63.3% 24g	297% 113g	38g per day for Men 19-50 years
Protein	78.6% 44g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	California 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	215% 2.58mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	89.6% 358μg	447% 1787μg	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	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	21.5% 3.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	222% 17.8mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	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	113% 789mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	257% 142μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rice Bran Bread VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Rice Bran Bread versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Rice Bran Bread has 1.3 times more Vitamin B2 and 3.2 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 3 times more Vitamin B5, 1.9 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Toasted Rice Bran Bread have insufficient amounts of Vitamin C
• Both Toasted Rice Bran Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Rice Bran Bread has 1.5 times more Manganese, 9.8 times more Selenium and 26.5 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.6 times more Calcium, 6 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Phosphorus, 7 times more Potassium and 1.8 times more Zinc than Toasted Rice Bran Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Rice Bran Bread has 20 times more Fat, 21.4 times more Saturated Fat, 1.4 times more Omega 3 and 33.3 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.3 times more Carbohydrate, 4.7 times more Fiber and 2.5 times more Protein than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and California Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6