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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	16.5% 478kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	19% 7.23g	38g per day for Men 19-50 years
Protein	57% 32g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	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	72% 0.86mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	11.8% 118mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	13.7% 0.12mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	41.7% 625mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.7% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 Red Kidney Beans vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• 5 ounces of Red Kidney Beans have 10.7 times more Vitamin B6 and 26.3 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 2.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Schar, Gluten-Free, Wheat-Free, Classic White Bread provide similar amounts of Vitamin B1 per five ounces.

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

• 5 ounces of Red Kidney Beans have 8 times more Copper, 2.1 times more Iron, 12.5 times more Magnesium, 6.3 times more Manganese, 7.4 times more Phosphorus, 20.6 times more Potassium, 8 times more Selenium and 5.9 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 1.9 times more Calcium and 36.8 times more Sodium than Raw Red Kidney Beans.
• 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 Red Kidney Beans have 1.4 times more Energy, 23.9 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 5.9 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 4.2 times more Fat, 6.3 times more Saturated Fat, 2.2 times more Omega 6 and 1.6 times more Sugars than Raw Red Kidney Beans.
• 5 ounces of 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