Comparing Nutrients in 5 ounces California Red Kidney Beans VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	California Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	16% 468kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	NA	7% 5.1g	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	93% 35.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	10.5% 0.14mg	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	140% 558μg	49.6% 198μg	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	7.1% 6.38mg	0.31% 0.28mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	23.6% 0.21mg	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	166% 13.3mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	35.3% 0.81mg	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	82% 574mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	68% 1021mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.79% 29.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Toasted French or Vienna Bread:

• Raw California Red Kidney Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 22.5 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 1.7 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Toasted French or Vienna Bread:

• Raw California Red Kidney Beans have 4.1 times more Calcium, 7.3 times more Copper, 2.4 times more Iron, 5.2 times more Magnesium, 1.7 times more Manganese, 3.2 times more Phosphorus, 10.6 times more Potassium and 2.4 times more Zinc than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 9.3 times more Selenium and 65.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.7 times more Omega 3, 8 times more Fiber and 1.9 times more Protein than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 8.6 times more Fat, 13.9 times more Saturated Fat and 14.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Toasted French or Vienna Sourdough Bread have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw California Red Kidney Beans as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.