Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Toasted Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Toasted Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	6.06% 176kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	62% 80.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.76g	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	34.7% 13g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	23% 13g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.4% 0.096mg	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	26.2% 105μg	34.7% 139μg	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	0.63% 0.57mg	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	NA	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	34% 0.3mg	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	53% 4.22mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	33.6% 0.77mg	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	27.7% 194mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.07% 39.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Toasted Enriched Raisin Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Toasted Enriched Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Toasted Enriched Raisin Bread:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B6 than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 2.3 times more Vitamin B1, 6.3 times more Vitamin B2, 6.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Toasted Enriched Raisin Bread:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Copper, 1.7 times more Magnesium and 1.7 times more Potassium than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 1.7 times more Manganese, 18.1 times more Selenium and 94.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Enriched Raisin Bread contain similar levels of Calcium, Iron, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Fiber than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 2.4 times more Energy, 53.3 times more Fat, 83.9 times more Saturated Fat, 1.3 times more Omega 3, 34.9 times more Omega 6 and 2.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Toasted Enriched Raisin Bread offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6