Comparing Nutrients in 1 pound Rye Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Rye Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	40.5% 1175kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	78% 102g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	69.2% 26.3g	111% 42g	38g per day for Men 19-50 years
Protein	69% 38.6g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Boiled 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	164% 1.97mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	36.3% 0.47mg	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	125% 499μg	84% 336μg	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	2% 1.8mg	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	9.98% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 331mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	62.7% 1.44mg	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	81% 567mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	4.57% 169g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Boiled California Red Kidney Beans per 1 lb

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

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

• 1 pound of Rye Bread has 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 7 times more Vitamin B3, 2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B6 than Rye Bread.
• Both Rye Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Rye Bread has 2.6 times more Manganese, 25.8 times more Selenium, 150.8 times more Sodium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Copper and 2.5 times more Potassium than Rye Bread.
• Both Rye Bread and Boiled California Red Kidney Beans contain similar levels of Calcium, Iron, Magnesium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye Bread has 2.1 times more Energy, 36.7 times more Fat, 1.9 times more Omega 3, 37 times more Omega 6 and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Fiber than Rye Bread.
• Both Rye Bread and Boiled California Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6