Comparing Nutrients in 1 pound Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	43% 1243kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.57g	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	166% 216g	209% 271g	130g per day for Men 19-50 years
Sugars	36% 26g	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	14.6% 10.6g	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	% 7.53g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	297% 113g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	197% 111g	56g per day for Men 19-50 years

Vitamins

	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	155% 1.86mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.4% 3.7mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	96% 386μg	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	1% 0.91mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	56.7% 567mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	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	204% 16.3mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	202% 4.65mg	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	83.6% 585mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	4.32% 160g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Wheat Bread has 2.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B6, 4.6 times more Vitamin B9 and 22.5 times more Vitamin C than Wheat Bread.
• Both Wheat Bread and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Wheat Bread has 9 times more Selenium and 43 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Calcium, 7.4 times more Copper, 2.6 times more Iron, 3.9 times more Magnesium, 3.1 times more Phosphorus, 10.6 times more Potassium and 2.5 times more Zinc than Wheat Bread.
• Both Wheat Bread and Raw California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Wheat Bread has 18.1 times more Fat, 19.4 times more Saturated Fat, 1.9 times more Omega 3 and 26.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Carbohydrate, 6.2 times more Fiber and 2.3 times more Protein than Wheat Bread.
• Both Wheat Bread and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Wheat Bread as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.