Comparing Nutrients in 1 pound Toasted Sprouted Wheat Bread VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 930kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	128% 167g	78% 102g	130g per day for Men 19-50 years
Sugars	18% 13g	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	68% 26g	111% 42g	38g per day for Men 19-50 years
Protein	116% 65g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	76.7% 0.92mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.8% 11.5mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	0% 0μg	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	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	11% 1.63mg	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

	Toasted Sprouted Wheat Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	146% 1.3mg	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	117% 9.34mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 871mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	5.7% 211g	8.2% 304g	3700g per day for Men 19-50 years

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

• Toasted Sprouted Wheat Bread has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin B9 and more Vitamin C than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Sprouted Wheat Bread vs Boiled California Red Kidney Beans:

• Toasted Sprouted Wheat Bread has 1.5 times more Magnesium, 1.4 times more Phosphorus, 27.2 times more Selenium, 128.8 times more Sodium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.9 times more Potassium and 1.4 times more Water than Toasted Sprouted Wheat Bread.

Comparison of macro-nutrients per 1 pound:

• Toasted Sprouted Wheat Bread has 1.7 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3 and 1.6 times more Fiber than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.