Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Bread	16%	15%	69%

Macro Nutrients

	Boiled Red Kidney Beans	Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.6% 6.42g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	12% 2.05g	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	52% 67.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	11.2% 8.12g	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	4.56% 3.3g	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	% 2.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	15% 5.67g	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	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	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12% 0.16mg	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	30% 120μg	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	0.31% 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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	23.3% 0.21mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	63.2% 1.45mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.35% 50g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Red Kidney Beans have 1.5 times more Vitamin B9 and 1.7 times more Vitamin K than Bread.
• While 5 oz of Wheat Bread contain 2.6 times more Vitamin B1, 4.3 times more Vitamin B2, 9.7 times more Vitamin B3 and 3.7 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled Red Kidney Beans as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Copper and 2.9 times more Potassium than Bread.
• While 5 oz of Wheat Bread contain 4.5 times more Calcium, 2.2 times more Manganese, 24 times more Selenium and 236.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread contain similar levels of Iron, Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Fiber than Bread.
• While 5 oz of Wheat Bread contain 2.2 times more Energy, 9.1 times more Fat, 9.7 times more Saturated Fat, 13.5 times more Omega 6, 2.1 times more Carbohydrate and 17.9 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6