Comparing Nutrients in 5 ounces Whole Wheat French Bread VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Wheat French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 339kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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	15.7% 5.95g	93% 35.3g	38g per day for Men 19-50 years
Protein	21% 12g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	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	61.7% 0.74mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	43.3% 0.56mg	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	34% 136μg	140% 558μg	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% 0mg	7.1% 6.38mg	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	2.83% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	173% 1.56mg	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	13.3% 1.06mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	61.6% 1.4mg	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	32% 225mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	35.4% 532mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	1.53% 56.4g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Whole Wheat French Bread vs California Red Kidney Beans:

• 5 ounces of Whole Wheat French Bread have 1.9 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 2.5 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin C
• Both Whole Wheat French or Vienna Bread as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Whole Wheat French Bread vs California Red Kidney Beans:

• 5 ounces of Whole Wheat French Bread have 9.8 times more Selenium and 34.1 times more Sodium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 4.6 times more Calcium, 5.9 times more Copper, 12.5 times more Iron, 3.1 times more Magnesium, 2.5 times more Phosphorus, 9.1 times more Potassium and 2.2 times more Zinc than Whole Wheat French or Vienna Bread.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat French Bread have 10 times more Omega 6 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.4 times more Energy, 2.4 times more Omega 3, 5.9 times more Fiber and 2.9 times more Protein than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French Bread and California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6