Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Protein Bread	20%	8%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Protein Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	7.92% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	47.8% 62g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	2.8% 2.04g	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	27.6% 10.5g	11% 4.25g	38g per day for Men 19-50 years
Protein	22% 12.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Protein Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	38% 6.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.74% 0.1mg	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	46% 184μg	41% 164μg	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	1.9% 1.7mg	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	0.28% 0.043mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Protein Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	65.7% 0.59mg	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	52% 4.17mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	91% 2.1mg	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	28.8% 201mg	37.5% 262mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	38% 573mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.53% 56.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Protein Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Protein Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Protein Bread:

• 5 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B6 and 6.5 times more Vitamin K than Protein Bread.
• While 5 oz of Protein Bread contain 2.3 times more Vitamin B1, 6.8 times more Vitamin B2, 7.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 12 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Protein Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Protein Bread have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Protein Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Protein Bread:

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Potassium than Protein Bread.
• While 5 oz of Protein Bread contain 4.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 27.4 times more Selenium, 202 times more Sodium and 1.7 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 2.8 times more Omega 3 and 2.5 times more Fiber than Protein Bread.
• While 5 oz of Protein Bread contain 1.9 times more Energy, 4.4 times more Fat, 8.9 times more Omega 6, 1.9 times more Carbohydrate and 1.4 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6