Comparing Nutrients in 1 pound Udi's, Gluten Free, Soft & Delicious White Sandwich Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	46.6% 1352kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	37.5% 36.4g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	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	178% 232g	79.6% 103g	130g per day for Men 19-50 years
Sugars	70.7% 51.3g	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	9.63% 7g	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	% 7.53g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	76.4% 29g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	51% 0.61mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	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	33% 0.43mg	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	21.5% 86μg	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	48.7% 7.3mg	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

	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26.8% 268mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	30% 2.4mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	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	45.4% 318mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	4.13% 153g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Boiled Kidney Beans:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 4.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 53.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6 and 6.8 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.

Comparing minerals per 1 pound for Udi's, Gluten Free, Soft & Delicious White Sandwich Bread vs Boiled Kidney Beans:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 1.7 times more Calcium, 10 times more Selenium and 515 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.1 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 3.8 times more Potassium, 2 times more Zinc and 2 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Boiled All Types Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have 2.3 times more Energy, 16 times more Fat, 8.6 times more Saturated Fat, 3.1 times more Omega 3, 13.2 times more Omega 6, 2.2 times more Carbohydrate and 35.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Protein than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Udi's, Gluten Free, Soft & Delicious White Sandwich Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.