Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Boiled Kidney Beans	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	56% 72.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	35.4% 25.7g	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	0.49% 0.35g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.45% 0.071mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	4.72% 0.043mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	16% 0.37mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.86% 31.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Pan De Torta Salvadoran Bread:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1 and 2.4 times more Vitamin B6 than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 3.1 times more Vitamin B2, 8.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 47.3 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Pan De Torta Salvadoran Bread:

• Boiled All Types Kidney Beans have 7.2 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.9 times more Potassium, 1.6 times more Zinc and 3 times more Water than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 1.3 times more Calcium, 2.2 times more Phosphorus, 12.3 times more Selenium and 390 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Pan De Torta Salvadoran Pound Cake Type Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 3.8 times more Fiber and 1.2 times more Protein than Pan De Torta Salvadoran Pound Cake Type Bread.
• While Pan De Torta Salvadoran Pound Cake Type Bread contains 3.1 times more Energy, 34.9 times more Fat, 41.7 times more Saturated Fat, 7.1 times more Omega 3, 75.6 times more Omega 6, 2.2 times more Carbohydrate and 56.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Pan De Torta Salvadoran Pound Cake Type Bread have insufficient amounts of Glucose and Sucrose in 5 oz.