Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Boiled Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	6.2% 180kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	12% 2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	11% 8.04g	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	4.75% 3.44g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	10% 3.83g	38g per day for Men 19-50 years
Protein	22% 12.3g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	42.3% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	9.5% 0.12mg	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	39.3% 157μg	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% 0mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	33% 0.76mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.4% 51.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Bread, white, commercially prepared (includes soft bread crumbs):

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B6, more Vitamin C and 42 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 3.3 times more Vitamin B1, 4.2 times more Vitamin B2, 8.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 7.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Bread, white, commercially prepared (includes soft bread crumbs):

• Boiled All Types Kidney Beans have 2.1 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 3.2 times more Potassium, 1.4 times more Zinc and 1.8 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 4.1 times more Calcium, 1.6 times more Iron, 20 times more Selenium and 490 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.4 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 2.1 times more Energy, 6.7 times more Fat, 9.6 times more Saturated Fat, 13.2 times more Omega 6, 2.2 times more Carbohydrate and 17.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Omega 3 and Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.