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

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted French or Vienna Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	15.6% 452kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	2.22% 0.71g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	7% 5.1g	NA	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	11.6% 4.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	33% 18.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.4% 0.61mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11.3% 0.15mg	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	49.6% 198μg	26.2% 105μg	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	0.31% 0.28mg	1.9% 1.7mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	45.5% 0.41mg	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	68.6% 5.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	19.6% 0.45mg	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	25.5% 179mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	76.5% 42μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	68% 1021mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.79% 29.2g	2.56% 95g	3700g per day for Men 19-50 years

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

• Toasted French or Vienna Sourdough Bread has 3.3 times more Vitamin B1, 6 times more Vitamin B2, 10 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.9 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Sourdough Bread and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Toasted French or Vienna Sourdough Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Toasted French or Vienna Sourdough Bread has 1.3 times more Iron, 1.8 times more Manganese, 24.8 times more Selenium, 180 times more Sodium and 1.2 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Calcium, 1.9 times more Copper, 1.5 times more Magnesium, 3 times more Potassium and 3.2 times more Water than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Sourdough Bread and Boiled California Red Kidney Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted French or Vienna Sourdough Bread has 2.6 times more Energy, 23.8 times more Fat, 35.9 times more Saturated Fat, 1.6 times more Omega 3, 39 times more Omega 6, 2.8 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3 times more Fiber than Toasted French or Vienna Sourdough Bread.
• Both Toasted French or Vienna Sourdough Bread as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.