Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Boiled Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.86% 1.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	14% 2.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	47.3% 61.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	12.5% 9.06g	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	4.8% 3.47g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28.7% 0.37mg	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	46% 184μg	26.6% 106μg	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	1.9% 1.7mg	0.16% 0.14mg	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	0.28% 0.043mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	44.4% 0.4mg	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	39.3% 3.15mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	125% 2.87mg	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	28% 196mg	46% 323mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.4% 52.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Multi-grain Bread:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B9, 12 times more Vitamin C and 6 times more Vitamin K than Multi-grain Bread.
• While Multi-grain Bread contains 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 12.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Multi-grain Bread:

• Boiled All Types Kidney Beans have 1.8 times more Potassium and 1.8 times more Water than Multi-grain Bread.
• While Multi-grain Bread contains 2.9 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 4.7 times more Manganese, 1.7 times more Phosphorus, 29.9 times more Selenium, 381 times more Sodium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Multi-grain Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Multi-grain Bread contains 2.1 times more Energy, 8.5 times more Fat, 11.9 times more Saturated Fat, 15.4 times more Omega 6, 1.9 times more Carbohydrate, 20 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Multi-grain Bread have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Multi-grain Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.