Comparing Nutrients in 5 ounces California Red Kidney Beans VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	16% 468kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	4.24% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.63% 0.52g	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	5.92% 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	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	4.48% 3.25g	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	44.8% 17g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Rye Reduced-calorie 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	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	8.4% 0.11mg	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	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27.6% 276mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	21% 0.19mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	28% 0.64mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	48.5% 727mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6, 6.8 times more Vitamin B9 and 11.3 times more Vitamin C than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains more Vitamin B12 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Rye Reduced-calorie Bread have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Rye Reduced-calorie Bread:

• Raw California Red Kidney Beans have 2.6 times more Calcium, 8.3 times more Copper, 3 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 5.2 times more Phosphorus, 15.2 times more Potassium and 3.9 times more Zinc than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 8.7 times more Selenium, 46.6 times more Sodium and 3.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 1.6 times more Energy, 2 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 11.6 times more Fat, 10.2 times more Saturated Fat and 13.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.