Comparing Nutrients in 1 pound Bread, white, commercially prepared (includes soft bread crumbs) VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Energy	41.6% 1207kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	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	172% 224g	209% 271g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	297% 113g	38g per day for Men 19-50 years
Protein	71.7% 40g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	126% 503μg	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	6.65% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	65.3% 653mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	554% 5mg	0.9mg per day for Men 19-50 years
Fluoride	5.55% 222μg	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	205% 16.4mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	63.5% 445mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	4.46% 165g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs California Red Kidney Beans:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 2.3 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs California Red Kidney Beans:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 6.9 times more Selenium and 44.5 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 1.4 times more Calcium, 10.9 times more Copper, 2.6 times more Iron, 7 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 11.8 times more Potassium and 3.4 times more Zinc than Bread, white, commercially prepared (includes soft bread crumbs).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 13.3 times more Fat, 19.4 times more Saturated Fat, 2 times more Omega 3 and 26.4 times more Omega 6 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 9.2 times more Fiber and 2.8 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6