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

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	37.5% 1089kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	78% 102g	130g per day for Men 19-50 years
Sugars	21% 15g	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	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	111% 42g	38g per day for Men 19-50 years
Protein	31% 17.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled California Red 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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	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	13% 0.17mg	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	17% 68μg	84% 336μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	72% 721mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	180% 14.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	35.6% 249mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	5.38% 199g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Schar, Gluten-Free, Wheat-Free, Classic White Bread versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4 times more Vitamin B1, 8.1 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.8 times more Vitamin B6 and 4.9 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 California Red Kidney Beans:

• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2.4 times more Calcium and 110.3 times more Sodium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 3.3 times more Copper, 4.4 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 6.3 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Boiled California Red Kidney Beans contain similar levels of Iron per one pound.
• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.9 times more Energy, 49.7 times more Fat, 69.8 times more Saturated Fat, 24.8 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.1 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6