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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Energy	16% 468kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Toasted Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	27.6% 276mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.07% 39.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 California Red Kidney Beans vs Toasted Enriched Raisin Bread:

• 5 ounces of California Red Kidney Beans have 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 5.8 times more Vitamin B6, 4 times more Vitamin B9 and 11.3 times more Vitamin C than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 1.8 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• 5 ounces of Toasted Enriched Raisin Bread have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Toasted Enriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 2.7 times more Calcium, 5.1 times more Copper, 3 times more Iron, 5.7 times more Magnesium, 1.8 times more Manganese, 3.4 times more Phosphorus, 6.1 times more Potassium and 3.3 times more Zinc than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 6.8 times more Selenium and 34.3 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2 times more Omega 3, 5.3 times more Fiber and 2.8 times more Protein than Toasted Enriched Raisin Bread.
• While 5 oz of Toasted Enriched Raisin Bread contain 19.2 times more Fat, 32.6 times more Saturated Fat and 12.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Enriched Raisin Bread offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6