Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	8.05% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	61% 79g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	6.94% 5.03g	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	2.25% 1.63g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.4% 0.15mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.68% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	0.28% 0.043mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	21.3% 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	52% 4.17mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	42% 0.96mg	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	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1% 37g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Bolillo Mexican 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 Bolillo Mexican Bread:

• 5 oz of Bollilo Mexican Roll Bread contain 4.3 times more Vitamin B1, 7.4 times more Vitamin B2, 9.7 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bolillo Mexican Bread provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled Red Kidney Beans as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus, 3.1 times more Potassium and 1.2 times more Zinc than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 1.5 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 32.3 times more Selenium and 253 times more Sodium than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.3 times more Omega 3 and 3.4 times more Fiber than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 2.5 times more Energy, 11.6 times more Fat, 19.5 times more Saturated Fat, 9 times more Omega 6, 2.4 times more Carbohydrate and 11.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bolillo Mexican Bread offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6