Comparing Nutrients in 5 ounces California Red Kidney Beans VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	California Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	16% 468kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	24% 4.1g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	8.25% 6g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	21.5% 0.28mg	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	23.7% 95μg	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% 0mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	27.6% 276mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	43.8% 0.39mg	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	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	127% 2.93mg	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	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Bread, whole-wheat, prepared from recipe, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of California Red Kidney Beans have 2 times more Vitamin B1, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of California Red Kidney Beans have 5.4 times more Calcium, 4 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 4.3 times more Potassium and 1.5 times more Zinc than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 2.1 times more Manganese, 13.3 times more Selenium and 34.6 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.7 times more Fiber and 2.6 times more Protein than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 23.6 times more Fat, 24.3 times more Saturated Fat, 4.2 times more Omega 3 and 53.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6