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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Boiled Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	6.2% 180kcal	15% 432kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	25% 32.3g	61.5% 80g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	25% 9.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	12.3% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	41.5% 291mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	21.3% 2.34mg	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 Bread, whole-wheat, prepared from recipe, toasted per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Red Kidney Beans vs Bread, whole-wheat, prepared from recipe, toasted:

• 5 ounces of Boiled Red Kidney Beans have 1.9 times more Vitamin B9 than Bread, whole-wheat, prepared from recipe, toasted.
• While 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 28 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted:

• 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 1.3 times more Calcium, 2 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 35.4 times more Selenium, 190.5 times more Sodium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Copper, Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, whole-wheat, prepared from recipe, toasted contain 2.4 times more Energy, 11.8 times more Fat, 12.1 times more Saturated Fat, 2.1 times more Omega 3, 26.9 times more Omega 6, 2.5 times more Carbohydrate and 13.2 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6