Comparing Nutrients in 1 pound Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	37.5% 1089kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	79.6% 103g	130g per day for Men 19-50 years
Sugars	21% 15g	2% 1.45g	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	4.94% 3.6g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	61% 23g	76.4% 29g	38g per day for Men 19-50 years
Protein	31% 17.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	42% 0.54mg	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	17% 68μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	72% 721mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	109% 0.98mg	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	180% 14.4mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	85% 1.95mg	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	35.6% 249mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	5.38% 199g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 3.2 times more Vitamin B1, 8.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B6 and 8.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 1 pound for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Boiled Kidney Beans:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.5 times more Calcium, 1.4 times more Iron and 441 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Copper, 3.8 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 6.1 times more Potassium, 2.8 times more Selenium, 2.1 times more Zinc and 1.5 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparison of macro-nutrients per 1 pound:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.9 times more Energy, 8.9 times more Fat, 13.4 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate and 10.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.3 times more Omega 3, 1.3 times more Fiber and 2.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.