Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	6.06% 176kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	NA	6.53% 4.73g	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	1.54% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	19% 7.23g	38g per day for Men 19-50 years
Protein	23% 13g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.03% 0.052mg	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	5.3% 21.3μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	9.36% 94mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	13.7% 0.12mg	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% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	11% 0.25mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.7% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Boiled California Red Kidney Beans have 2.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 4 times more Vitamin B1, 8.1 times more Vitamin B2 and 6.3 times more Vitamin B3 than Boiled California Red Kidney Beans.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Boiled California Red Kidney Beans have 3.3 times more Copper, 4.4 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 6.3 times more Potassium, 3 times more Selenium and 1.8 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 2.4 times more Calcium and 110.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Iron per five ounces.
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.9 times more Energy, 49.7 times more Fat, 69.8 times more Saturated Fat, 24.8 times more Omega 6 and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3