Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Bread, whole-wheat, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Bread, whole-wheat, prepared from recipe	12%	17%	71%

Macro Nutrients

	Boiled Kidney Beans	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.6% 394kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	22% 3.7g	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	56% 73g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	7.5% 5.44g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Bread, whole-wheat, prepared from recipe	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	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	21.7% 0.28mg	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	23% 92μg	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	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Bread, whole-wheat, prepared from recipe	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	40% 0.36mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	116% 2.67mg	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	38% 265mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	99% 54.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.25% 46.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Bread, whole-wheat, prepared from recipe:

• Boiled All Types Kidney Beans have 2 times more Vitamin B9 and more Vitamin C than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 6.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 25.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, whole-wheat, prepared from recipe have similar amounts of Vitamin K per 5 oz.
• Both Boiled All Types Kidney Beans as well as Bread, whole-wheat, prepared from recipe 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, whole-wheat, prepared from recipe:

• Boiled All Types Kidney Beans have 1.3 times more Potassium and 2 times more Water than Bread, whole-wheat, prepared from recipe.
• While Bread, whole-wheat, prepared from recipe contains 1.4 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 1.4 times more Phosphorus, 35.1 times more Selenium, 346 times more Sodium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, whole-wheat, prepared from recipe have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Bread, whole-wheat, prepared from recipe contains 2.2 times more Energy, 10.8 times more Fat, 10.9 times more Saturated Fat, 1.9 times more Omega 3, 24.3 times more Omega 6, 2.3 times more Carbohydrate and 12 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Bread, whole-wheat, prepared from recipe have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Bread, whole-wheat, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.