Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Focaccia, Italian flatbread, plain

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Boiled Kidney Beans	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	6.2% 180kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.9% 1.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	7.7% 1.3g	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	39% 50.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	3.42% 2.5g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	22% 12.3g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Focaccia, Italian flatbread, plain	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	55.5% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.3% 0.16mg	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	49% 196μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	14.3% 0.13mg	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	56% 4.48mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	22.4% 0.52mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	53% 795mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Focaccia, Italian flatbread, plain:

• Boiled All Types Kidney Beans have more Vitamin C and 1.5 times more Vitamin K than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 2.9 times more Vitamin B1, 5.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 47.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Focaccia, Italian flatbread, plain have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Focaccia, Italian flatbread, plain:

• Boiled All Types Kidney Beans have 2.4 times more Copper, 2.1 times more Magnesium, 3.6 times more Potassium and 1.5 times more Water than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 1.4 times more Iron, 14.5 times more Selenium, 561 times more Sodium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Focaccia, Italian flatbread, plain have similar amounts of Calcium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.4 times more Omega 3 and 3.6 times more Fiber than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 2 times more Energy, 15.8 times more Fat, 12 times more Saturated Fat, 8.5 times more Omega 6, 1.6 times more Carbohydrate and 5.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Focaccia, Italian flatbread, plain have similar amounts of Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Focaccia, Italian flatbread, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.