Comparing Nutrients in 1 pound Toasted Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Toasted Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1420kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	214% 278g	130g per day for Men 19-50 years
Sugars	40% 29g	13% 9.53g	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	56% 21.3g	181% 69g	38g per day for Men 19-50 years
Protein	105% 58.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Toasted Bread	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	166% 2mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	98% 390μg	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	7.26% 1.1mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	75% 748mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	232% 18.6mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	219% 5.04mg	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	122% 853mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	182% 2726mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	2.97% 110g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Toasted Bread has 1.8 times more Vitamin B2 and 3 times more Vitamin B3 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 4.6 times more Vitamin B9 and 22.5 times more Vitamin C than Toasted Wheat Bread.
• Both Toasted Bread and Red Kidney Beans provide similar amounts of Vitamin K per one pound.
• 1 pound of Toasted Bread have insufficient amounts of Vitamin C
• Both Toasted Wheat Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Toasted Bread has 2 times more Calcium, 1.2 times more Manganese, 10.4 times more Selenium and 50.1 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.5 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 2.2 times more Phosphorus, 6.1 times more Potassium and 1.9 times more Zinc than Toasted Wheat Bread.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Bread has 4 times more Fat, 6.4 times more Saturated Fat, 6.8 times more Omega 6 and 3.1 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.2 times more Omega 3, 3.2 times more Fiber and 1.7 times more Protein than Toasted Wheat Bread.
• Both Toasted Bread and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6