Comparing Nutrients in 5 ounces Red Kidney Beans VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	16.5% 478kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	7% 5.1g	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	56.7% 21.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	57% 32g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	10.5% 0.14mg	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	140% 558μg	49.6% 198μg	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	7.1% 6.38mg	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	2% 0.3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	35.3% 0.81mg	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	82.2% 575mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	68% 1021mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.79% 29.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Toasted French or Vienna Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Toasted French or Vienna Bread:

• 5 ounces of Red Kidney Beans have 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.8 times more Vitamin B9, 22.5 times more Vitamin C and 11.2 times more Vitamin K than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 1.7 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Red Kidney Beans.
• 5 ounces of Toasted French or Vienna Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Toasted French or Vienna Bread:

• 5 ounces of Red Kidney Beans have 1.8 times more Calcium, 4.7 times more Copper, 1.7 times more Iron, 4.5 times more Magnesium, 1.9 times more Manganese, 3.2 times more Phosphorus, 9.7 times more Potassium and 2.7 times more Zinc than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 9.3 times more Selenium and 60 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 7.2 times more Omega 3, 4.9 times more Fiber and 1.7 times more Protein than Toasted French or Vienna Bread.
• While 5 oz of Toasted French or Vienna Sourdough Bread contain 2 times more Fat, 3.4 times more Omega 6 and 1.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Toasted French or Vienna Bread offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6