Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	6.53% 4.73g	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	1.54% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	19% 7.23g	38g per day for Men 19-50 years
Protein	22% 12.3g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.03% 0.052mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	13.7% 0.12mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	11% 0.25mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.7% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Schar, Gluten-Free, Wheat-Free, Classic White Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White 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 Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Boiled Red Kidney Beans have 3.2 times more Vitamin B6 and 8.7 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 3.2 times more Vitamin B1, 8.7 times more Vitamin B2 and 5.9 times more Vitamin B3 than Boiled Red Kidney Beans.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Boiled Red Kidney Beans have 2.8 times more Copper, 4.1 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 6.1 times more Potassium, 3 times more Selenium and 2.3 times more Zinc than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 5.7 times more Calcium and 220.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread contain similar levels of Iron per five ounces.
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 11.2 times more Omega 3, 1.5 times more Fiber and 2.3 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While 5 oz of Schar, Gluten-Free, Wheat-Free, Classic White Bread contain 1.9 times more Energy, 8.9 times more Fat, 13.6 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate and 10.4 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread provide inadequate amounts of Omega 3